Programming: Week of February 3rd - 8th, 2020


Request More Information

Go to Content

 

Congratulations to both the San Francisco 49ers & the Kansas City Chiefs for making it to the Super Bowl in Miami! Win or lose, this is an epic achievement that every kid dreams about and few accomplish. This is the pinnacle of sports and it highlights the hard work, dedication, and mental toughness that it takes to get there.

AND, it’s always a lot more fun when it’s a great game! Congratulations Chiefs on your Super Bowl Victory!

 

Programming: Week of February 3rd – 8th, 2020

Monday, February 3rd, 2020

WOD: “Wade”
For time, wearing a 20 lbs vest or body armor:

Run, 1200 m

-- then --

4 rounds of:

12 Strict Pull-ups

9 Strict Dips

6 Strict Handstand Push-ups

-- then --

Run, 1200 m

 

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

Tuesday, February 4th, 2020

Strength:
Bulgarian Split Squat
5-5-5-5-5
These are working sets, do 1 -2 warm up sets prior to official weights or more challenging weights.

Kettlebell Front Rack Cossack Squat
10-10-10-10
Single kettle bell 5 each side per leg

WOD: Complete as many rounds as possible in 9 mins of:

100 Meter Run

Followed by
10 – 20 – 30 – 40 …80
AbMat Sit-ups

Lunges

Start each Round with a 100M Run. Add 10 Reps to the Ab Mat Sit Ups & Lunges Each Round.


Wednesday, February 5th, 2020

Strength: Power Snatch
3-3-3-3-3

WOD: For time:

50 Row Calories

40 Wall Balls, 20/14 lbs

30 Power Snatches, 95/65 lbs

20 Lateral Burpee Over Bars

10 Handstand Push-ups


Endurance For Wednesday

WOD 1: 10 rounds, each round for time, of:

Run, 100 m

50 Jump Rope Singles

WOD 2:
Complete as many rounds as possible in 20 mins of:

Run, 200 m

15 Dumbbell Deadlifts, 50/35 lbs

15 Single Dumbbell Hang Clean & Jerks, 50/35 lbs

5 Burpees

Thursday, February 6th, 2020

Strength: Shoulder Press 10-10-10-10-10

WOD: Every 3 mins for 18 mins do:

20 Box Jump Overs, 24/20 in

15 Toes-to-bars

10 Single Arm DB Push Press, 70/35


Friday, February 7th, 2020

Strength:
Front Squat 3-3-3

WOD: In 5 mins, for max reps of:

Run, 200 m

100 Double Unders

max reps in remaining time Overhead Squats, 95/65 lbs

Rest 2 mins

-- then --

In 5 mins, for max reps of:

Run, 200 m

100 Double Unders

max reps in remaining time Overhead Squats, 115/75 lbs

Rest 2 mins

-- then --

In 5 mins, for max reps of:

Run, 200 m

100 Double Unders

max reps in remaining time Overhead Squats, 135/95 lbs

Rest 2 mins

Saturday, February 8th, 2020

9am Friends & Family CrossFit
WOD: In 18 mins do:

Row, 2000 m

then in the remaining time, AMRAP of:

32 Kettlebell Swings, 53/35 lbs

24 Burpee Over Partners

16 Ring Rows


10am THROWDOWN

Strength:



WOD:

 

 

Saturday Class Schedule
7am Endurance
8am CrossFit Kids
9am CrossFit Friends & Family
10am THROWDOWN
11:15am Olympic Lifting

Sunday Schedule
9:30am CrossFit
10:45am Mobility & Recovery
Open Gym Until 12:30pm


Request More Information

Request Information Now!