“Build to a Heavy set of 5 Deadlifts (Reference Feb 25th) *Note this is not a MAX                                                                             

Teams of 3
AMRAP 25:
200 Meter Weighted Run (any type weight you choose)
7 Burpees
7 Deadlifts (75% of todays last set but no more than 205/145)”

“Build to a Heavy set of 5 Deadlifts (Reference Feb 25th) *Note this is not a MAX                                                                             

Teams of 3
AMRAP 25:
200 Meter Weighted Run (any type weight you choose)
7 Burpees
7 Deadlifts (205/145)”

“Build to a Heavy set of 5 Deadlifts (Reference Feb 25th) *Note this is not a MAX

Teams of 3
AMRAP 25:
200 Meter Weighted Run (any type weight you choose)
7 Burpees
7 Deadlifts (205/145)”

AMRAP in 10:

Row 250 Meters or Run 200 Meters/15 Burpees

AMRAP in 10:

Row 300 Meters or Run 300 Meters/10 Sumo Squats with KB or Medball

AMRAP in 10:

Row 400 Meters or Run 400 Meters/15 Ball over shoulder

Rest 2 Min between AMRAPS

Possible Surprise before and/or after!

PET ROCK

Partner WOD:

In 5 Minutes: 50 Goblet Squats / AMRAP Burpees

Rest 2 Minutes

In 5 Minutes 50 Sit-ups / AMRAP KBS

Rest 2 Minutes

In 5 Minutes 50 Reverse Goblet Lunges / AMRAP Box Jumps

Rest 2 Minutes

In 5 Minutes 50 Single Arm Thrusters (25 Each Arm) / Max Calories on Rower

The Kettlebell is your Pet Rock. You cannot let the Pet Rock touch the ground. One person working at a time. If the Pet Rock hits the floor Run a lap around the building during the 2 Min Rest!

PET ROCK

Partner WOD:

In 5 Minutes: 50 Goblet Squats / AMRAP Burpees

Rest 2 Minutes

In 5 Minutes 50 Sit-ups / AMRAP KBS

Rest 2 Minutes

In 5 Minutes 50 Reverse Goblet Lunges / AMRAP Box Jumps

Rest 2 Minutes

In 5 Minutes 50 Single Arm Thrusters (25 Each Arm) / Max Calories on Rower

The Kettlebell is your Pet Rock. You cannot let the Pet Rock touch the ground. One person working at a time. If the Pet Rock hits the floor Run a lap around the building during the 2 Min Rest!

PET ROCK

Partner WOD:

In 5 Minutes: 50 Goblet Squats / AMRAP Burpees

Rest 2 Minutes

In 5 Minutes 50 Sit-ups / AMRAP KBS

Rest 2 Minutes

In 5 Minutes 50 Reverse Goblet Lunges / AMRAP Box Jumps

Rest 2 Minutes

In 5 Minutes 50 Single Arm Thrusters (25 Each Arm) / Max Calories on Rower

The Kettlebell is your Pet Rock. You cannot let the Pet Rock touch the ground. One person working at a time. If the Pet Rock hits the floor Run a lap around the building during the 2 Min Rest!

“5 X 4 Strict Presses: Build to Heavy 5 Reps  (Look back at 1/27, 1/20 and 1/13)                                                                                           

  5 Rounds:
21/15 Calorie Bike
15 Wallballs (14/10)
9 Dumbbell Strict Press (35’s/25’s)”

“5 X 4 Strict Presses: Build to Heavy 5 Reps  (Look back at 1/27, 1/20 and 1/13)                                                                                          

  5 Rounds:
21/15 Calorie Bike
15 Wallballs (14/10)
9 Dumbbell Strict Press (35’s/25’s)”

“Build to a 1 Rep Max Strict Press                                                    

“Wallpaper”
5 Rounds:
21/15 Calorie Bike
15 Wallballs (20/14)
9 Strict Handstand Push-ups”

EMOM for 15 Minute x 2 with 5 Min Rest between each 15 Min session

Min 1: 10 Wallballs + 2 Burpees

Min 2: 10 Wallballs + 10 Jumping Lunges

Min 3: 10 Wallballs + 5 Push Ups

Min 4: 10 Wallballs + 20 High Knees ( R + L = 2 )

Min 5: 10 Wallballs + 20 Mountain Climbers ( R + L = 2 )

“Spend first part of class coaching Toe To Bar Progressions         

“CrossFit Open 20.2”
AMRAP 20
4 Double Dumbbell Thrusters
6 Toes to Bar
36 Single Unders”

“Spend first part of class coaching Toe To Bar Progressions                     

“CrossFit Open 20.2”
AMRAP 20
4 Double Dumbbell Thrusters 35’s/25’s
6 Toes to Bar
36 Single Unders”

““CrossFit Open 20.2”
AMRAP 20
4 Double Dumbbell Thrusters 50’s/35’s
6 Toes to Bar
24 Double Unders”

““Relentless”
5 Rounds:
400 Meter Run
21 Kettlebell Swings
15 Push-ups”

““Relentless”
5 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups”

““Relentless”
5 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups”

E2MOM: (You will perform the following every 2 minutes on the minute for 20 minutes, completing 10 rounds of the movements before resting 5 minutes then starting the second E2MOM).

E2MOM for 20 MINUTES:

10 KB Deadlifts

5 Goblet Squats

5 KB Push Press

10 V-ups

Rest 5

E2MOM for 20 Minutes:

5 Push Ups

10 KBS

15 Air Squats

Spend 1st part of class working on hollow position on floor and on bar for Pull-ups

“Latitude”
4 Rounds:
1 Minute Strict Pull-ups or Ring Row

1 Minute Reverse Lunge

1 Minute Calorie Row

1 Min Rest

Spend 1st part of class working on hollow position on floor and on bar for Pull-ups

“Latitude”
4 Rounds:
1 Minute Strict Pull-ups
1 Minute Goblet Reverse Lunges (50/35)
1 Minute Calorie Row
1 Minute Rest”

Work on Solid Hollow Body Position on Floor and Hanging from Rig

“Latitude”
4 Rounds:
1 Minute Strict Pull-ups
1 Minute Goblet Reverse Lunges (50/35)
1 Minute Calorie Row
1 Minute Rest”