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WOD

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🏋️CrossFit 🏋️

Wed, 2/19/2020 CrossFit
Beast Builder Complex
On the 2:00 x 5
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
Build up to a heavy, unbroken complex

"Venti"
AMRAP 20
20 Wall Balls (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

DESCRIPTION & STIMULUS
20’s across the board for this longer conditioning piece
Over the 20 minutes, we expect athletes to complete around 2+ to 4 rounds
WALL BALLS
Athletes should choose a weight that allows them to complete the 20 reps in 1-3 sets during the workout
DUMBBELL MOVEMENTS
Use one dumbbell weight for for both movements
This should be a weight that you could complete 20+ alternating snatches unbroken when fresh
Single Arm Power Snatches: Alternate Arms Every Rep
Single Arm Push Presses: Alternate Arms Every 5 Reps
BOX JUMPS
These are standard box jumps
Stand to full extension at the top of each rep

Optional Midline Finisher
5 Rounds Not For Time
12 GHD Sit-ups
50' Front Rack Double Kettlebell Carry (53s/35s)

💪Fit30 💪

Wed, 2/19/2020 Fit30
"Quattordici"
Teams of 2
AMRAP 14
14 Wall Balls (14/10)
14 Single Arm Dumbbell Power Snatches (35/25)
14 Box Jumps (24/20)
14 Single Arm Dumbbell Push Presses (35/25)
14/10 Calorie Row
Teammates will alternate movements

💪Fit45 🏋️

Wed, 2/19/2020 Fit45
"Ventidue"
Teams of 2
AMRAP 22
22 Wall Balls (14/10)
22 Single Arm Dumbbell Power Snatches (35/25)
22 Box Jumps (24/20)
22 Single Arm Dumbbell Push Presses (35/25)
22/15 Calorie Row
Teammates will alternate movements

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=02/19/2020#autoOpenWod=t
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🏋️CrossFit 🏋️

Tue, 2/18/2020 CrossFit
Gymnastics Skill
On The 1:30 x 5
Option 1:
4 Kip Swings
3 Pull-ups
2 Toes to Bar
1 Chest to Bar Pull-up
Option 2:
4 Pull-ups
3 Toes to Bar
2 Chest to Bar Pull-up
1 Bar Muscle-up

"Swole Cycle"
Tabata Intervals
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories

Tabata = 8 Rounds of :20 On, :10 Off

DESCRIPTION & STIMULUS
Strict upper body movements are the focus of today’s workout
"Swole Cycle" is a repeat workout from 8.20.2019
Athletes will complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of bike, and so on…
The score at the end of the 16 minutes is the total reps completed during your work stations
There is no rest between stations beyond the :10 seconds
STRICT PULL-UPS
Choose a variation that allows for at least 3-5 reps within each 20 second window
PUSH-UPS
Choose a variation that allows for at least 7-10 reps within each 20 second window
BIKE
Athletes don’t reset the monitor between rounds and they should avoid pedaling during the 10 seconds of rest

Optional Finisher
600 Meter Run
400 Meter Run
200 Meter Run
(Rest 1:30 Between Each Run)

💪Fit30 💪

Tue, 2/18/2020 Fit30
"Swole Cycle"
Tabata Intervals
Ring Rows
Push-ups
Row Calories

Tabata = 8 Rounds of :20 On, :10 Off

💪Fit45 🏋️

Tue, 2/18/2020 Fit45
"Swole Cycle"
Tabata Intervals
Row Calories
Ring Rows
Row Calories
Push-ups
Row Calories

Tabata = 8 Rounds of :20 On, :10 Off

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=02/18/2020#autoOpenWod=t
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🏋️CrossFit 🏋️

Mon, 2/17/2020 CrossFit
Back Squat
On the 0:00: 9 Reps @ 76%
On the 2:00: 7 Reps @ 83%
On the 4:00: 5 Reps @ 90%
On the 6:00: 3 Reps @ 95%
On the 8:00: 1 Rep @ 100%
On the 9:00: 1 Rep @ 102%
On the 10:00: 1 Rep @ 104%
On the 11:00: 1 Rep @ 104%
On the 12:00: 1 Rep @ 104%
On the 13:00: 1 Rep @ 104%
On the 14:00: 1 Rep @ 104%

Percentages of 5RM Back Squat

"Underrated"
AMRAP 9
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
…..

DESCRIPTION & STIMULUS
HANG SQUAT CLEAN
The hang position is anywhere above the knee
Athletes must deadlift the bar to full extension before beginning each set
The barbell reps will climb by 1 each round
The score for this workout is total reps completed at the end of the 9 minutes
The goal today is to perform unbroken sets for as long as possible
DOUBLE UNDERS
The double unders in “Underrated” are designed to be small, unbroken sets
Let’s choose a variation or rep number that can ideally be completed unbroken each time

💪Fit30 💪

Mon, 2/17/2020 Fit30
"Underrated"
AMRAP 10
50 Single Unders
1 Devil's Press (25s/15s)
1 Dumbbell Squat (25s/15s)
50 Single Unders
2 Devil's Press (25s/15s)
2 Dumbbell Squats (25s/15s)
30 Single Unders
3 Devil's Press (25s/15s)
3 Dumbbell Squats (25s/15s)
…..

💪Fit45 🏋️

Mon, 2/17/2020 Fit45
"Underrated"
AMRAP 15
50 Single Unders
1 Devil's Press (25s/15s)
1 Dumbbell Squat (25s/15s)
50 Single Unders
2 Devil's Press (25s/15s)
2 Dumbbell Squats (25s/15s)
30 Single Unders
3 Devil's Press (25s/15s)
3 Dumbbell Squats (25s/15s)
…..

Finisher
3 Rounds
7 Single Arm Tempo Kettlebell Deadlift (Left)
30 AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlift (Right)
30 Second Plank Hold

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=02/17/2020#autoOpenWod=t
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🏋️CrossFit 🏋️

💪Fit30 💪

💪Fit45 🏋️

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=02/16/2020#autoOpenWod=t
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🏋️CrossFit 🏋️

Sat, 2/15/2020 CrossFit
"Steel Toe"
Teams of 3
For Time (30 Minute Cap)
3 Rounds
1000 Meter Row
30 Toes to Bar

Directly Into…

21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)

DESCRIPTION & STIMULUS
In this team of 3 workout one athlete works at a time while the other two rest
Teams must complete all three rounds of row and toes to bar before moving on to the burpee box jump overs and clean and jerks
There is a 30 minute time cap to the workout
If you hit the time cap, put 30:00 as your score and not total completed reps
BURPEE BOX JUMP OVERS
Face the box in the burpee
You can step or jump out of the burpee
Jump up and land on the box with two feet
There is no need to stand to full extension
TOES TO BAR
Choose a variation that allows for at least 5 reps at a time
It is ok for teammates to use different variations here
CLEAN AND JERKS
We have three different barbell weights in today's workout
Use one barbell and change the weights as you go
Teammates can use different weights (you can have multiple bars in this case)
Choose weights that allow for at least the following reps during the workout:
1st Bar: 5-7 Reps
2nd Bar: 3-5 Reps
3rd Bar: 1-3 Reps

💪Fit30 💪

Sat, 2/15/2020 Fit30
"Steel Toe"
Teams of 2
AMRAP 14
Buy-In...
3 Rounds
500/400 Meter Row
30 Hanging Knees To Chest
Directly Into…
AMRAP Burpee Box Jump Overs

In this team of 2 workout one athlete works at a time while the other one rests
All work is divided evenly however
Teams must complete all three rounds of row and hanging knees to chest before moving on to the burpee box jump overs

💪Fit45 🏋️

Sat, 2/15/2020 Fit45
"Steel Toe"
Teams of 2
AMRAP 21
Buy-In...
3 Rounds
1000/700 Meter Row
30 Hanging Knees To Chest
Directly Into…
AMRAP Burpee Box Jump Overs

In this team of 2 workout one athlete works at a time while the other one rests
All work is divided evenly however
Teams must complete all three rounds of row and hanging knees to chest before moving on to the burpee box jump overs

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=02/15/2020#autoOpenWod=t
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