Monthly Archives: Feb 2020

Saturday, February 29th

A) 20 minute AMRAP40 Single DB Goblet Squats (50/35)30 Sit-Ups20 Alternating DB Snatch10 Alternating Single DB Burpee *For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground. (Score is Rounds + Reps)...

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CrossFit WOD, February 29, 2020

Saturday, February 29th Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 40 Single DB Goblet Squats (50/35) 30 Sit-Ups 20 Alternating DB Snatch 10 Alternating Single DB Burpee *For both the DB Snatch and DB Burpee, athletes must...

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Friday, February 28th

A) Every 90 seconds, for 12 minutes (8 sets):Bench Press x 3 reps  Build over the sets to a heavy set of 3 for the day.  B) For time:2 rounds:15 Push Press 115/7525 Box Jump 24/20 Rest EXACTLY 60 seconds  1 round:30 Push Press 115/7550 Box Jumps...

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CrossFit WOD, February 28, 2020

Friday, February 28th Weightlifting Bench Press (Weight) Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps  Build over the sets to a heavy set of 3 for the day.  Metcon Metcon (Time) For time: 2 rounds: 15 Push Press...

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CrossFit WOD, February 26, 2020

Wednesday, February 26th Gymnastics Metcon Choose one of the following: 1) EMOM x 10: 1, 2, or 3 Strict Muscle-Ups 2) 5 Sets of 2-3 Band or Leg-Assisted Low Ring Transitions (add Dip as able) 3) 5 Sets of 3 Pull-up Negatives + 3 Dip...

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Wednesday, February 26th

A) Choose one of the following:1) EMOM x 10: 1, 2, or 3 Strict Muscle-Ups2) 5 Sets of 2-3 Band or Leg-Assisted Low Ring Transitions (add Dip as able)3) 5 Sets of 3 Pull-up Negatives + 3 Dip Negatives  (3 seconds down) If you have Muscle-Ups, then...

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