CROSSFIT – Mon, Mar 2 Back Squat (5X5 PROGRESSIVE WEIGHT TO 85%) WOD 6 ROUNDS FOR TIME (Time) 10 WALL BALLS (9-7)12 RUSSIAN SWINGS (24-16)14 GOBLET SQUAT (24-16)16 ABMAT SIT UPS

CROSSFIT – Sun, Mar 1 GUIDOS WILDCARD

CROSSFIT – Sat, Feb 28 WOD 1 AMRAP 10 MINS (AMRAP – Rounds and Reps) 200 MTS RUN 10 BOX JUMPS OVER 10 GOBLET LUNGES WOD 2 EMOM 10 MINS (AMRAP – Rounds and Reps) 1- 180 MTS ROW 2- 16 STEP UPS 3- 35” HOLLOW HOLD 4- 10 INCHWORMS 5- 12 TTB

CROSSFIT – Fri, Feb 27 Stricts Pull Ups 6X4 PARTNER WOD AMRAP 25 MINS (AMRAP – Rounds and Reps) 16 THRUSTER (35-25) – YGIG 20 RUSSIAN SWING ALT (24-16) – YGIG 400 MTS ROW -YGIG 50 DU / 100 SU- YGIG 20 HALF BURPEES- YGIG

CROSSFIT – Thu, Feb 26 Complex Clean X 5 SETS @85% 2 DL + 2 POWER CLEAN + 2 HANG POWER CLEAN WOD 1 6 ROUNDS FOR TIME (Time) 8 HANG POWER CLEAN (40-30) 8 WALL BALL (9-7) 8 BOX JUMPS WOD 2 AMRAP 7 MINS (AMRAP – Rounds and Reps) 8 GOBLET SQUAT (24-16) […]

CROSSFIT – Wed, Feb 25 Bench Press (5×4 ss with 5×4 Bench Press DB) WOD LADDER FOR TIME (Time) 18-16-14-12-10-8-6-4-2 AMERICAN KB SWINGS (24-16) PUSH PRESS KB (24-16) V SIT UPS LUNGES

CROSSFIT – Tue, Feb 24 Front Squat (6×6 (Progressive Weight) ) WOD 1 AMRAP 8 MINS (AMRAP – Rounds and Reps) 10 BACK SQUAT 20 AIR SQUATS 30 DU / 60 SU 40 MOUNTAIN CLIMBERS WOD 2 AMRAP 8 MINS (AMRAP – Rounds and Reps) 250 MTS ROW 10 WALK OUTS 10 TATERS KB (24-16)

CROSSFIT – Mon, Feb 23 Push Jerk ( 5×5 ss with 5×5 Negative Push Ups) WOD AMRAP 18 MINS (AMRAP – Rounds and Reps) 6 PUSH JERK (40-30) 8 DEADLIFT (40-30) 10 ABMAT SIT UPS 12 RUSSIAN SWING KB (24-16)

CROSSFIT – Sun, Feb 22 GUIDOS WILDCARD

Crossfit – Sat, Feb 21 PARTNER WOD AMRAP 20 Mins (AMRAP – Rounds and Reps) 30 DU/ 60 SU – YGIG20 Wall Ball (9-7)- YGIG250 Mts run Together20 Hang Power Snatch (35-25)- YGIG10 Burpees Box Jumps – YGIG