WORK CAPACITY:
“25.2”
For Time:
21 Pull-ups
42 Double-unders
21 Thrusters (95/65)
18 Chest-to-Bar Pull-ups
36 Double-unders
18 Thrusters (115/75)
15 Bar Muscle-ups
30 Double-unders
15 Thrusters (135/95)
FRIDAY 250307
STRENGTH:
Bench Press 9-9-6-6-3-3
WORK CAPACITY:
For Time:
2 Rounds
400 Meter Run
9 Muscle Ups
straight into
2 Rounds
300 Meter Run
6 Muscle Ups
straight into
2 Rounds
200 Meter Run
3 Muscle Ups
THURSDAY 250306
WORK CAPACITY:
AMRAP in 20 Minutes:
25' Goblet Walking Lunges (53/35)
20 Kettlebell Swings
25' Goblet Walking Lunge Steps
20 Sit Ups or V-Ups
1:00 Rest
STRENGTH:
Every 2:00 for 8:00
1 Max Effort Ring Support Hold
WEDNESDAY 250305
STRENGTH:
Squat Clean + Jerk + Hang Squat Clean + Jerk
EMOM for 5 minutes:
1 Complex
Every 2:00 for 12:00
1 Complex
WORK CAPACITY:
AMRAP in 6 Minutes:
40/32 Calorie Bike
Max Single Dumbbell Clean and Jerk in remaining time (50/35)
TUESDAY 250304
WORK CAPACITY:
For Time:
21 Deadlift (225/155)
200 Meter Run
5 Rope Climbs
200 Meter Run
15 Deadlift (225/155)
200 Meter Run
3 Rope Climbs
200 Meter Run
9 Deadlift (225/155)
200 Meter Run
1 Rope Climb
STRENGTH:
Deadlift 1-1-1-1-1
MONDAY 250303
WORK CAPACITY:
Every 5:00 for 30:00
500/450 Meter Row
30 Air Squats
SATURDAY 250301
WORK CAPACITY:
AMRAP in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
FRIDAY 250228
WORK CAPACITY:
3 Rounds For Time:
90 Double Unders
15 Hang Clean and Jerk (115/85)
10 Bar Muscle Ups
STRENGTH:
Power Clean 5-5-4-4-3-3-2-2
THURSDAY 250227
WORK CAPACITY:
AMRAP in 25 Minutes:
500/450 Meter Row
20 Burpees
400 Meter Run
20 Hand Release Push Ups
SKILL
2:00/side Calf/Achilles Stretch
2:00/side Pigeon Pose
WEDNESDAY 250226
WORK CAPACITY:
AMRAP in 20 Minutes:
Max Set of Unbroken Wall Balls (20/14)
Max Set of Unbroken Toes to Bar
2:00 Rest
STRENGTH:
Back Squat 2-2-2-2-2-2-2-2
TUESDAY 250225
WORK CAPACITY:
AMRAP in 12 Minutes:
200 Meter Run
9 Strict Handstand Push Ups
50 Meter Single-Arm Kettlebell Farmers Carry (70/53)
STRENGTH:
Bench Press 10-10-10-10-10
MONDAY 250224
WORK CAPACITY:
5 Rounds For Total Reps:
1:00 Calories on Bike
1:00 Burpee Box Jump Overs (24/20)
1:00 Power Snatch (95/65)
STRENGTH:
Hang Power Snatch 1-1-1-1-1
SATURDAY 250222
WORK CAPACITY:
AMRAP in 20 Minutes:
100 Meter Overhead Plate Carry ( 45/35)
10 Hang Squat Clean (135/95)
15/12 Calorie Row
1:00 Rest
STRENGTH:
Squat Clean 3-3-2-2-1-1
FRIDAY 250221
WORK CAPACITY:
5x AMRAP in 2:00 / 2:00 Rest
21 Front Rack Dumbbell Lunges (50/35)
15 Dumbbell Deadlifts (50/35)
9 Lateral Burpees Over Dumbbells
STRENGTH:
Deadlify 10-10-10-10
THURSDAY 250220
WORK CAPACITY:
3 Rounds For Time:
60/45 Calorie Bike
60 Air Squats
60' Handstand Walk or 6 Wall Walks
2:00 Rest
WEDNESDAY 250219
WORK CAPACITY:
For Time:
600-400-200 Meter Run
40-30-20 Wall Balls (20/14)
20-15-10 Chest to Bar
STRENGTH:
Thruster 2-2-2-2-2
TUESDAY 250218
WORK CAPACITY:
CrossFit Open 13.1
AMRAP in 17 Minutes:
40 Burpees to 6" Target
30 Power Snatch (75/45)
30 Burpees to 6" Target
30 Power Snatch (135/75)
20 Burpees to 6" Target
30 Power Snatch (165/100)
10 Burpees to 6" Target
Max Power Snatch (210/120)
STRENGTH:
3 Rounds:
100ft Farmer's Carry AHAP
MONDAY 250217
WORK CAPACITY:
3 Rounds For Time:
400/350 Meter Row
21 Toes to Bar
15 Front Squats (155/105)
2:00 Rest
STRENGTH:
Back Squat 3-3-3-3-3
SATURDAY 250215
WORK CAPACITY:
Every 2:00 Until Failure
8 Burpee Box Jumps (24/20")
8 Power Cleans (135/95)*
*Increase Power Clean reps by 2 per round
8/8, 8/10, 8/12, etc...
FRIDAY 250214
WORK CAPACITY:
AMRAP in 16 Minutes:
12/9 Calorie Row
6 Push Press (155/105)
3 Ring Muscle Up
STRENGTH:
Push Jerk 3-3-3-3-3
