Skills class 1:30pm ( Kipping Handstand Push Up & Handstand Walks )
Conditioning:
E2MOM 40
1: 22/17 Calorie Bike (Fx: 17/12) (Rx+: 25/20)
AMRAP Burpees
2: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)
AMRAP Burpees
3: 80 Double Unders (Fx: 60) (Rx+: 100)
AMRAP Burpees
4: 20 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
AMRAP Burpees
5: Rest
Strength:
E3MOM 15
3 Tempo Front Squats (55×5) (↑)
Conditioning:
AMRAP 10
200m Run
10 Thrusters (115/80) (Fx: 75/55) (Rx+: 135/95)
1 Rope Climb (Rx+: Legless)
Strength:
3 Rounds
5 Behind the Neck Snatch Grip Sotts Presses + 5 Behind the Neck Snatch Grip Push Jerks (↑)
10 Each Arm Single Arm Dumbbell Bench Press (↑)
Conditioning :
EMOM 16
1: 275/225m Ski (Fx: 225/175) (Rx+: 325/275)
2: Rest
3: 2 Power Snatches (ME)
4: Rest
Strength:
E2MOM 10
1 Push Press + 4 Push Jerks @75-80% (% Based on 1RM Push Press)
Conditioning:
4 Rounds
500/450m Row (Fx: 450/400)
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
10 Chest to Bar Pull Ups (Fx: Pull Ups)
5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
Strength:
E3MOM 18
3 Power Cleans (↑)
Or…
E3MOM 18
3 Touch-and-Go Power Cleans (ME)
Conditioning:
10 – 20 – 30 – 40
Box Jump Overs (24/20)
5 Deadlifts Each Round (255/175) (Fx: 205/145) (Rx+: 295/205)
Strength:
3 Rounds
10 V-Ups (Fx: Tuck-Ups)
10 GHD Hip Extensions (Fx: Arch Extensions)
25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft)
Conditioning:
AMRAP 14
600m Run
20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Toes to Bar (Fx: 15)
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| Weekly Overview | Events/Classes | |
| Monday | “Valentines Day” Partner WOD | |
| Tuesday | Gymnastics Strength | Core Blast @ 6:45PM Free Beginner CrossFit Class @ 7:45PM REGISTER |
| Wednesday | Power Cleans | |
| Thursday | Push Jerks | Mobility @ 5:45PM (Hips & Back) |
| Friday | Snatch Grip Press & Bench | |
| Saturday | Tempo Front Squats | Free Beginner CrossFit Class @ 12PM REGISTER Rope Climbs In WOD |
| Sunday | Long EMOM | Yoga @ 10AM Skills Class @ 1:30PM (Kipping Handstand Push Up & Handstand Walks) |
Conditioning:
“Valentines Day”
With a Partner, One person working at a time.
Row 1000m
50 Overhead Kettlebell Walking Lunges
50 Kettlebell Swings
50 Kettlebell Hang Cleans
50 Kettlebell Push Press
50 Pushups
50 Squat Cleans (95/65) (Rx+: 115/80)
50 Box Jumps (24/20)
50 Sit-ups
50 Burpees
Row 1000m
Rx Kettlebell: (24/16)
Rx+ Kettlebell: (32/24)
Male/Female teams must share the same barbell for squat cleans and adjust the weight each time they switch.
Solo version: Half the reps.
Updated Class Times
Skills class 1:30pm (Rope Climbs & Handstand Walks)
3:30PM, 4:30PM WOD
No 5:30PM Go watch the Super Bowl!
Strength:
4 Rounds
10 Alternating Goblet Cossack Squats
10 Heels Elevated Narrow Stance Goblet Squats
Rest 1:00 Between Sets
Conditioning:
AMRAP 12
12 Handstand Push Ups (Fx: 8)
6 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
12 Chest to Bar Pull Ups (Fx: Pull Ups)
6 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)