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CrossFit – Sat, Mar 1 Partner WOD (Time) 5 Rounds for time: 20 pull-ups 20 Hang cleans200 Meter Run20 Front Squats 115/85 ADV RX 135/95 C2B

CrossFit – Fri, Feb 28 Floor Press (5×1) Floor Press5 x 1 • Build In Weight To Technical Failure • Aim for ~85-92%+ of 1RM • Rest 1-3 Minutes Between Sets Score: Heaviest Load Open 25.1 or this workout Metcon (AMRAP – Rounds and Reps) AMRAP 12: 9 Air Squats6 Hand-Release Push-ups3 Power Cleans, 135

CrossFit – Thu, Feb 27 Metcon (AMRAP – Reps) On the Minute x 20: Minute 1: Bike Calories Minute 2: AbMat Sit-ups Minute 3: Double Unders Minute 4: Rest Score: Total Reps

CrossFit – Wed, Feb 26 6:45 – 8:00pm Softball will be in the gym Metcon (Weight) Strict Weighted Pull-ups 5×1 add weight each set Metcon (AMRAP – Rounds and Reps) AMRAP 15: 2 Rope Climbs 4 Burpee Box Jumps 8 HSPU Alternate HSPU for DB Alternating Snatches Metcon (Checkmark) Extra work 600m run rest 1:30

CrossFit – Tue, Feb 25 Back Squat (5 x 1 Build in weight) 5×1 build in weight aim for 85-92% Last time we back squated Feb 10 4×2 aiming for 85-90% Metcon (Time) For Time: 60-40-20 Calorie Row 30-20-10 Front Rack Reverse Lunges Barbell 115/85 Women’s Calories 48-32-16

CrossFit – Mon, Feb 24 The Open Starts this Thursday Fridays WOD will be posted after the announcement on Thursday. 25.1 There will also be an alternative workout as well Sumo Deadlift (5 x 1 build in weight) 5 x 2 build in weight aim for 85-92% Feb 13th we deadlifted 4×2 up to 90%

CrossFit – Sat, Feb 22 Partner WOD (Time) 6 Rounds For Time: 120 DU 60 KBS 24/16kg 15 Burpees at the same time Split reps with one person working and burpee together at the same time both doing 15 reps Extra Work (Checkmark) 3 sets 5 strict T2B 15 weighted sit-up twists each side 30

CrossFit – Fri, Feb 21 Thruster (4-3-2-3-4) Thrusters Set 1: 4@ 65% Set 2: 3@ 70% Set 3: 2@ 75% Set 4: 3 @70% Set 5: 4 @65% -rest 2 minutes between sets- Log your 2×3 at 70% Feb – 7th we did 3×8 building in weight finishing at 1×8 65-75% Metcon (Time) ADV RX

CrossFit – Thu, Feb 20 Sumo Deadlift (3×10) sumo deadlift 3×10 build in weight, aim for 60-70% Last time we did Sumo Deadlift was Jan – 23rd same rep scheme and same % Hurry Back (Time) For Time: 40-30-20-10 Box Jumps (24/20″) 20-15-10-5 Power Cleans (155/105) RX 135/95 Metcon (Checkmark) 5 Rounds for calories 2

CrossFit – Wed, Feb 19 Metcon (Time) For Time: 2,000m Row 120 Calorie Echo Bike 2,000m Row If class is larger than 6, start the second waive 12 minutes in and the first waive should consist of the people faster on the bike. This should take between 20-35 min Extra Work (Checkmark) 10 minute double