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WOD 2/28/18

A) 6 Sets Weighted Supinated Pull-up x 3 Rower Pike Up x 5-7 B) EMOM18 Minute 1: Calorie Row x 14/12 Max Effort Burpees over Rower with time remaining Minute 2: Rest (Score is total Burpees over Rower)

WOD 2/27/18

A) Every 3 minutes for 5 Rounds: Deadlift x 5 @ 70% of 1RM Banded Leg Curls x 7 B) AMRAP15 Russian KBS x 24 (32/20kg) Goblet Hold Alternating Lunges x 12 (32/20kg) Box Jump x 12 (24/20”) Mountain Climber x 24

WOD 2/26/18

A) In 6 sets or less, work up to 90% of your 1RM Back Squat. Then perform 1 round for max effort reps at that weight. B) 5 Rounds for time: 5 Hang Power Snatches (115/75) 10 Overhead Squats 15 Push-ups

WOD 2/24/18

In teams of 2, Run together and share the rest of the work evenly 400 meter Run 48 Front Squats (135/95) 48 Burpee Box Jumps (24/20) 400 meter Run 36 Front Squats 36 Burpee Box Jumps 400 meter Run 24 Front Squats 24 Burpee Box Jumps

WOD 2/23/18

“CrossFit Games Open Event 18.1” Complete as many rounds and reps as possible in 20 minutes of: 8 Toes-to-Bar 10 Dumbbell Hang Clean & Jerks (50/35 lb DB) 14/12 Calorie Row

WOD 2/21/18

A) Every 3 minutes for 5 rounds: Goblet Cossack Squat x 4/4 Single Arm Ring Row x 3/3 *do not rush through these movements B) AMRAP12 Ring Dips x 3 Chest to Bar Pull-ups x 6 Wall Balls x 9 (20/14)

WOD 2/20/18

A) Take 15-20 minutes to work on HSPU efficiency B) For time: 5 Rounds 10 Deadlifts (135/95) 50 Double Unders *rest 2 minutes 5 Rounds 10 Push Jerks (135/95) 200 meter Run