WEEK OF 2/18/19

  • Our annual “Get Real” lifestyle challenge begins next Monday, February 25th.  If you want to dial in your lifestyle habits and focus on cutting out the BS, register here: https://goo.gl/forms/tSOBHZGIP0EuyrZD3
  • The CrossFit Games Open starts this Thursday.  If you want to compete, register at https://games.crossfit.com/.
  • Happy Birthday to Coach Mike on Monday, Feb 18th.

MONDAY

Strength/Skill

Snatch
Work up to E2MOM (Every 2 minutes) x 5 sets:
85% x 2 reps

WOD

3 rounds for time:
15 Power Snatches
15 Thrusters

Rx: 95/63

TUESDAY

Strength/Skill

Core
For 8 minutes work through:
40yd Farmer Carry
10 Rower Pikes
Side Plank 30 seconds each side with feet on 12″ box

WOD

AMRAP in 15 minutes:
21 KB Swings
15 Toes to Bar
9 Burpees

WEDNESDAY

Strength/Skill

Shoulder Press
Find a heavy set of 5 reps

WOD

“171027”
For time:
100 Double-Unders
Sled Push 100yds
80 Double-Unders
Sled Push 80yds
60 Double-Unders
Sled Push 60yds
40 Double-Unders
Sled Push 40yds
20 Double-Unders
Sled Push 20yds

Sled Weight (70lb/45lb)

THURSDAY

Strength/Skill

For 10 minutes:
Min 1 : Run 20yds
Min 2: Run 40yds
Min 3: Run 60yds
Min 4: run 80yds
etc.
see if you can complete the final 200yds in the 10th min.

WOD

4 rounds for time:
Row 250m
15 Bench Press (115/73)
25 Pushups

FRIDAY

Strength/Skill

Back Squat
Build up to a heavy set of 5

WOD

With a 12 minutes continuous running clock perform:
2 minutes: Box Jumps (28/22)
2 minutes: Strict Pullups
2 minutes: DB Overhead Walking Lunge Left Arm
2 minutes: DB Overhead Walking Lunge Right Arm
2 minutes: Strict Pullups
2 minutes: Box Jumps (28/22)

SATURDAY

WOD with Mike and Kari