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WOD: 02/18/20

Power Clean + Squat Clean
(2+2) x 5 sets

For time:
20 Calorie Assault Bike
20 Hang Power Clean, 135/95-lbs.

WOD: 02/17/20

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

♀ 20-in. box, 155 lb.♂ 24-in. box, 225 lb.

Hip Extension: 3 x 10

GHD sit-up: 3 x 10

WOD: 02/16/20

Partner WOD

For time, as a relay:

10-8-6-4-2
Thruster, 135/95-lbs.
AES 200m Run

Rest 5 minutes

4-8-12-16-20
Power Clean, 135/95-lbs.
AES 8 Toes to Bar

WOD: 02/15/20

EMOTM for 30 minutes:
1: 10 Alt. Dumbbell Snatches
2: Max DB Step Ups
3: 50 Double-unders

*Heavy DB.

It’s all FUN and Games at CrossFit Kids!

Saturdays at 10am, ages 5-12

WOD: 02/14/20

Back Squat 7-7-7 reps

Front Squat 7-7-7 reps

Endurance Club getting after it!

See you Friday at 5:30pm!

WOD: 02/13/20

20 minute AMRAP of:
20 Goblet Squats
30 Kettlebell Swings
40 Sit-ups

*53/35-lb. Kettlebell.

WOD: 02/12/20

Establish a 1RM Sumo Deadlift

12 Minute EMOTM of:
Odd: 5 Weighted pull-ups
Even: Max Double-unders

Wael and Leanna had beautiful twin girls!!!!

WOD: 02/11/20

5 rounds for time of:
3 Rope Climbs
20 Push-ups
300m Run

WOD: 02/10/20

Establish a 1RM Push Press

For time:
Row 2000m
*every minute complete 5 burpees jumping over the rower.

WOD: 02/09/20

25 minute AMRAP of:
25 Air Squats
25 Push-ups
25 Sit-ups
25 Strict Pull-ups