Crossfit – Fri, Feb 20 SKIN THE CAT (Checkmark) 6×5 FOCUS IN TECHNIQUE WOD 1 EMOM 10 Mins (AMRAP – Rounds and Reps) 1- 10 HSPU / 16 Pike PU2- 12 Down Ups3- 25 Abmat Sit Ups4- 150 Mts SkiErg5- Rest WOD 2 AMRAP 10 Mins (AMRAP – Rounds and Reps) 24 Shoulder Taps10 KB/DB […]

Crossfit – Thu, Feb 19 Power Clean (6×4 @80%) WOD CHIPPER FOR TIME (Time) 8 Goblet Squat (24-16)8 TTB10 Hang Power Clean (35-25)9 Goblet Squat (24-16)9 TTB10 Hang Power Clean (35-25)10 Goblet Squat (24-16)10 TTB10 Hang Power Clean (35-25)11 Goblet Squat (24-16)11 TTB10 Hang Power Clean (35-25)12 Goblet Squat (24-16)12 TTB

Crossfit – Wed, Feb 18 KB/DB Bench Press 6×6 (Progressive Weight) WOD 1 AMRAP 7 Mins (AMRAP – Rounds and Reps) 20 DU / 40 SU10 Stirct Pull Ups20 Russian KB Swings (24-16) WOD 2 AMRAP 7 Mins (AMRAP – Rounds and Reps) 20 Push Ups10 Cal Row20 ” Hand Stand Hold

Crossfit – Tue, Feb 17 HIP THRUSTS (6 Sets 1×8 – 60% 1×6 – 70% 1×4 – 80% 1×3 – 90% 1×2 – 95% 1×1 RM) WOD Ladder For Time (Time) 11-10-9-8-7-6-5-4-3-2Wall Ball (9-7)Box JumpsAir Squat100 m run each round

Crossfit – Mon, Feb 16 Split Jerk (Split Jerk 6×3 @80%) WOD AMRAP 22 Mins (AMRAP – Rounds and Reps) 6 KB Snatch (24-16) (Each side)6 Burpees O KB6 Split Jerk (40-30)6 V Sit Ups (Each side)6 American KB Swings (24-16)6 Abmat Sit Ups

Skills work – Sun, Feb 15 Deadlift (1×1 RM)

Crossfit – Sun, Feb 15 GUIDOS WILDCARD

Crossfit – Sat, Feb 14 WOD 1 AMRAP 10 Mins (AMRAP – Rounds and Reps) 200 Mts row30 Jumping Jacks20 Walking Lunges WOD 2 AMRAP 10 Mins (AMRAP – Rounds and Reps) 200 Mts Run30 Skipping20 Thruster Ball (9-7)

Crossfit – Fri, Feb 13 15 Mins Skill Works Kipping Pull Ups PARTNER WOD AMRAP 20 Mins (AMRAP – Rounds and Reps) 20 Pull Ups – YGYG20 Wall Balls- YGIG20 Lunges Jump- YGIG20 DU / 40 SU- YGIG

Crossfit – Thu, Feb 12 Hang Power Clean (Hang Power Clean 5×5 Progressive Weight to 75% SS With 25″ Squat Hold ) WOD 1 EMOM 10 Mins (AMRAP – Rounds and Reps) Even Minutes: 12 Power Clean (40-30)Odd Minutes: 8 Burpees Over the bar WOD 2