Programming: Week of February 10th - 15th, 2020


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Love is in the air and this Friday, February 14th you can come celebrate a special Valentine’s Day WOD with that special someone. Whether it’s your significant other, a CrossFit Friend, or someone you meet at the gym for the first time, we are going to have a fun partner WOD all day for the special occasion!

Programming: Week of February 10th – 15th, 2020

Monday, February 10th, 2020 Strength: Split Jerk 2-2-2-2-2-2
WOD:
3 rounds for time of:

10 Clean & Jerks, 135/95 lbs

Run, 400 m
Tuesday, February 11th, 2020
Strength:
Every 1 min for 12 mins, alternating between:

Front Squat, 155/115 lbs, 30 secs

10 Slam Ball Chest Pass With Partner
In a split stance. starting on either leg forward you will do 5 right leg forward stance then 5 left leg forward stance. Using your core and holding the slam ball at the chest project forward throwing the ball directly at your partner.

 

Front squats are from the rack. If you need to scale pick a weight that you can consistently move for the 30 seconds.

WOD: For time:

Row, 500 m

25 Pull-ups

50 Push-ups

100 Air Squats

50 Push-ups

25 Pull-ups

Row, 500 m
Wednesday, February 12th, 2020 Strength: Barbell Good Morning 3-3-3-3 These are working sets. start with 2-3 sets of 5 WARMUP SETS. WOD: In 3 mins, for max reps of:

Run, 400 m

max reps in remaining time Russian Kettlebell Swings, 70/44 lbs

Rest 1 min

-- then --

In 3 mins, for max reps of:

Row, 500 m

max reps in remaining time Dumbbell Burpee Deadlifts, 50/35 lbs

Rest 1 min

-- then --

In 3 mins, for max reps of:

Run, 400 m

max reps in remaining time Goblet Squats, 70/44 lbs

Rest 1 min

-- then --

In 3 mins, for max reps of:

Row, 500 m

max reps in remaining time Dumbbell Hang Squat Cleans, 50/35 lbs

Endurance For Wednesday WOD 1: As many reps as possible in 17 mins of:

Row,  m

Run,  m

Assault Bike,  m Athletes have 17 minutes to complete as many meters as possible alternating between all three. Must stay in order. Must keep moving with no rest.
WOD 2:
5 rounds for time of:

5 Assault Bike Calories

7 Hang Power Cleans, 135/95 lbs

Run, 200 m
Thursday, February 13th, 2020 Strength: Snatch + Overhead Squat 2-2-2-2-2 This is meant to be a squat snatch + overhead squat. If your not comfortable with the squat snatch this is the perfect time to work on that. Also, you can catch it in that power snatch and wherever you catch it go down into a squat which will count as your snatch, then overhead squat. This is not a max out, but a building to a GOOD HEAVY WEIGHT. WOD: Complete as many rounds as possible in 20 mins of:

5 Power Snatches, 115/75 lbs

7 Toes-to-bars

9 Box Jumps
Friday, February 14th, 2020
Strength:
Cluster : 1 Rep Max You and your partner will have a combined 7 Minute time to reach your max cluster. Valentine’s Day WOD: 6 rounds for time of:

5 Squat Cleans, 125/85 lbs

10 Pull-ups

Row, 200 m Partners alternate rounds: Partner #1 completes one full round, while partner #2 rests. Once partner #1 finishes they switch.

At any time during the rest period, the partner resting can make one attempt at a max L-sit. This partner records the L-sit time and switches with their partner once their partner completes their round of the exercises above. The score for this workout is the total time taken to complete 6 rounds as a team minus the sum of all 6 max L-sits.
Valentine’s Day WOD: With a continously running clock perform:

1 Push Press, 125/85 lbs and 1 Burpee in the first 1 min

2 Push Press, 125/85 lbs and 2 Burpees in the second 1 min

3 Push Press, 125/85 lbs and 3 Burpees in the third 1 min

...

 

Continuing this for as long as you are able. With a partner, you will alternate rounds, until one partner can not take it any longer then you are broken up.

Saturday, February 15th, 2020
7am Endurance
WOD 1:
Complete as many rounds as possible in 18 mins of:

30 Double Unders

10 Dumbbell Power Cleans, 50/35 lbs

30 Double Unders

10 Dumbbell Hang Squat Cleans, 50/35 lbs

30 Double Unders

10 Dumbbell Push Press, 50/35 lbs

30 Double Unders

10 Dumbbell Reverse Lunges, 50/35 lbs

30 Double Unders

10 Dumbbell Thrusters, 50/35 lbs
WOD 2: For time:

Run, 200 m

Walk, 200 m

Run, 300 m

Walk, 300 m

Run, 400 m

Walk, 400 m Run = SPRINT at 100% EFFORT

Walk = Active Recovery at 100% effort; not a stroll

NO REST BETWEEN MOVEMENTS

9am Friends & Family CrossFitWOD: 60-40-20 reps, for time of:

Row Calorie

Jumping Lunge

Wall Ball, 20/14 lbs

Double Under

Push-up
Saturday Class Schedule7am 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


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