WORK CAPACITY:
AMRAP in 10 Minutes:
60 Double Unders
20 Wall Balls
3 Thrusters (155/105)
STRENGTH:
Back Squat 5-5-5-5-5
TUESDAY 260210
WORK CAPACITY:
“Eva”
5 Rounds for time:
800 Meter Run
30 Kettlebell Swings (70/53)
30 Pull-Ups
MONDAY 260209
WORK CAPACITY:
6 Rounds For Total Reps:
1:00 on / 1:00 off
12 Toes to Bar
Max Burpees to 6" Target
STRENGTH:
Power Clean 3-3-3-3-3-3-3-3
SATURDAY 260207
WORK CAPACITY:
CrossFit Open 26.2
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
FRIDAY 260206
WORK CAPACITY:
AAMRAP in 6 Minutes:
18 Hang Power Cleans (165/115)
18/12 Calorie Echo Bike
Max Burpees
1:00 Rest
AMRAP in 5 Minutes:
15 Hang Power Cleans (165/115)
15/10 Calorie Echo Bike
Max Burpees
1:00 Rest
AMRAP in 4 Minutes:
12 Hang Power Cleans (165/115)
12/8 Calorie Echo Bike
Max Burpees
STRENGTH:
Deadlift 3-3-3-3-3
THURSDAY 260205
WORK CAPACITY:
For Time:
1000 Meter Run
20 Alternating Single-Arm Devils Press (50/35)
20 Box Jumps (24/20)
40/30 Push-Ups
50/40 Calorie Row
2:00 Rest
50/40 Calorie Row
40/30 Push Ups
20 Box Jumps (24/20)
20 Alternating Single-Arm Devils Press (50/35)
1000 Meter Run
WEDNESDAY 260204
WORK CAPACITY:
Every 3:00 for 15:00
100 Meter Run
20/16 Calorie Row
Max Overhead Squats (115/75)
STRENGTH:
Pause Overhead Squat 5-5-5-5-5
TUESDAY 260203
WORK CAPACITY:
12 Rounds For Time:
20' Handstand Walk
25 Double Unders
10 Wallballs (20/14)
MONDAY 260202
STRENGTH:
Back Squat 5-4-3-3-2-2-1-1
WORK CAPACITY:
For Time:
3 Front Squats (155/105)
3 Shoulder to Overhead (155/105)
15 Chest to Bar
6/6/15, 9/9/15, 12/12/15, 15/15/15
SATURDAY 260228
WORK CAPACITY:
CrossFit Open 26.1
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
FRIDAY 260227
WORK CAPCITY:
3 Rounds For Time:
8 Wall Walks
24 Box Jump Overs (24/20)
STRENGTH:
Power Clean and Split Jerk 1-1-1-1-1
THURSDAY 260226
WORK CAPACITY:
WEDNESDAY 260225
WORK CAPACITY:
For Time:
24-18-12-6
Lateral Bar Burpee
Overhead Squat (135/95)
STRENGTH:
Every :90 for 12:00
1 Power Snatch + 1 Overhead Squat + 1 Hang Snatch
TUESDAY 260224
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 10 Minutes:
10 Front Rack Lunges (95/65)
10 Hang Squat Cleans (95/65)
10 Toes to Bar
MONDAY 260223
WORK CAPACITY:
Every 6:00 for 18:00
500/450 Meter Row
60 Double Unders
15 Shoulder to Overhead (155/105)
250/200 Meter Row
40 Double Unders
10 Shoulder to Overhead (155/105)
STRENGTH:
Push Press 3-2-2-1-1-1
SATURDAY 260221
WORK CAPACITY:
AMRAP in 18 Minutes:
4-8-12-16-20-24...
Power Snatch (95/65)
400 Meter Run
STRENGTH:
Hang Squat Snatch 2-2-2-2-2
FRIDAY 260220
WORK CAPACITY:
EMOM 9
Min 1. :20-:30 Ring Support Hold
Min 2. 4-8 Strict or Weighted Pull Ups
Min 3. 8-10 Barbell RDL (Moderate Load- this is a primer)
WORK CAPACITY:
CrossFit Open 18.2a & 18.2b
In 12:00 complete:
1-10
Dumbbell Squats (50/35)
Bar Facing Burpees
in remaining time
Find a 1RM Squat Clean
THURSDAY 260219
WORK CAPACITY:
AMRAP in 30 Minutes:
200 Meter Run
12 Chest to Bar Pull Ups
12 Wall Balls (20/14)
200 Meter Row
1:00 Rest
300m Run/12/12/300m Row,
400m Run/12/12/400m Row....
WEDNESDAY 260218
WORK CAPACITY:
3 Rounds For Total Reps
:30 on / :30 off
Thrusters (75/55)
Calorie Bike
Wall Walks
Double Unders
STRENGTH:
Back Squat 3-3-3-3-3
TUESDAY 260217
WORK CAPACITY:
AMRAP in 12 Minutes:
12 Deadlift (115/80)
6 Handstand Push Ups
8 Power Cleans (115/85)
6 Handstand Push Ups
4 Power Snatch (115/85)
6 Handstand Push Ups
STRENGTH:
Power Clean 5-5-3-3-3-1-1
