Wednesday, February 19, 2020

‘Lift and Live’

Pre Warm Up – – Begins 10 min before class

25 Jumping Jacks

Hip Stretch Series

Running High Knees

Air Squat Jumps

Alt Leg Kicks

Shoulder Mobility

Good Mornings with PC

25 PVC Jacks

Grab A Bar

——————-

SWOD: Clean and Jerk

AMRAP

5 Clean and Jerks (135/95) + 2

8 Toes to Bar

8 Wall Balls (20/14)

8 Plate Overhead Lunges

Tuesday, February 18, 2020

‘All In’

Pre Warm Up – Begins 10 min before class

**Ladies: 3 Sets of 10 Bench Dips

   3 Sets of DB Curls

10 Cal Row

10 Inchworms

10 CrossOvers

Shoulder Mobility

10 Air Squats

10 Bootstraps

Grab A Bar

——————-

SWOD: Bench Press

Buy In: 60 Mountain Climbers

3 Rounds For Time:

12 Push Press (115/80)

12 Reverse Front Squats

12 Wall Balls (20/14)

12 Flips (45/35)

Monday, February 17, 2020

‘POTUS WOD’

Pre Warm Up – Begins 10 Min Before Class!!

*Ladies – 15 Negative Push Ups to 5 sec tempo

2 Sets of Bench Dips

50 Singles

Bear Crawls

Air Squat Jumps

Alt Leg Kicks

Butt Kicks

Knee Hugs

5 Ring Rows (5 sec Tempo)

Shoulder Mobility

2 Sets of Active Shoulder Holds (15 Sec)

————————

Skill: Toes to Bar

Run 400m

8 Box Jump Overs (24/20)

9 Toes to Bar

10 Power Cleans (135/95)

11 Cal Row

12 Vups

30 Double Unders

Saturday, February 15, 2020

‘Do You Still Love Me?’

A Day After VDay Love Story

Team WOD

 70 Vups

60 Push Press (95/65)

50 Ring Rows

40 Hang Cleans

30 Cal Row

20 Wall Balls

10 Box Jump Overs (24/20)

Yes, This Is An AMRAP

Friday, February 14, 2020

‘CrossFit Love’

14 Min AMRAP

Buy In: 60 Situps

6 Burpees Over Bar

7 Clusters (95/65)

8 Box Jumps (24/20)

9 Overhead Lunges

10 Dumbbell Snatches (50/35)