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MIXER THURSDAY

2/28/2018

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Thursday, March 1

GOAT EMOM 10 Min

Even - GOAT 1
Odd - GOAT 2

Rest 3 Min

WOD 3 RDs (10)
20 HPS 75/55
10 BBJO 24/20
.
Rest 3 Min

Tabata (30:30)
Cal Row x 5
Cal Assault x 5
****running total
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CLIMB HIGH WEDNESDAY

2/27/2018

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Wednesday, February 28

Skill - Bar Muscle Up/Progressions

WOD - Ladder (15 Min)
1.2.3.4.5.6......
C2B
Ring Dip
Pistol (each side)
HSPU

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TEAR IT UP TUESDAY

2/26/2018

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Tuesday, February 27


Strength - Deadlift
(5 Min Setup & Warmup)
8 Min EMOM x 3 Reps @ 70%

WOD - 4RFT (20)
500n Row
10 OHS 115/75
50 DU
​
L2
10 OHS 95/55
25 DU

L1
10 OHS 75/35
25 DU Progressions / 75 SU


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MUSCLE MONDAY

2/25/2018

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Monday, February 26

Strength - Front Squat
(5 Min Setup & Warmup)
8 Min EMOM x 3 Reps @ 75%

WOD - For Time
200m run
21 Power Clean 135/95
21 Burpee Over Bar
200m run
15 Power Clean
15 Burpee Over Bar
200m run
9 Power Clean
9 Burpee Over Bar

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18.1 FRIDAY

2/22/2018

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February 23, 2018

WOD - CrossFit Open 18.1
20 Min AmRap
8 T2B
10 DB Hang C&J 50/35
​14/12 Cal Row
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SKILLED THURSDAY

2/21/2018

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Thursday, February 22
Strength
PS+SS Complex
MIN 1-2@60%
MIN 3-4@65%
MIN 5-6@70%
MIN 7-8@75%
MIN 9-10@75-80%

10 Min GOAT EMOM
Even - GOAT 1
Odd - GOAT 2

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DOUBLE EDGE WEDNESDAY

2/20/2018

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Wednesday, February 21
Skill - HSPU
​
WOD 1 - 10 Min EMOM
Even - 10 Thrusters 45#
Odd - 250m Row

Rest 3 Min

WOD 2 - 10 Min EMOM
Even - 10 T2B
Odd - 40 DU
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TERMINATOR TUESDAY

2/19/2018

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Tuesday, February 20
Strength - Back Squats
5 Min (Setup / WU)
8 Min EMOM (2@80%)

WOD - (4RFT)
10/7 Cal Assault
15 KBS 53/35
10 Burpees
5 HPC 155/115

L2
HPC 125/85
​
L1
KBS 35/18
HPC 85/45

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MOVE MOUNTAINS MONDAY

2/18/2018

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Monday, February 19Strength - C&J
5 Min Setup & WU
8 Min EMOM (2 @ 75%)

WOD - 10 Min AmRap
10 Box Jump 30/24”
20 GHDSU
​10 C2BPU
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FREESTYLE FRIDAY

2/15/2018

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Friday, February 16

EWOD - 5RFT
400m run
30 Box Jump 24/20”
30 Wall Ball 20/14#
30 MB Sit-ups 20/14#

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