WODs

February 20-25 (WODs of the Week)

Monday, February 20, 2017

Warm up, mobility, & rope climb technique (20 min)

WOD 
10 rounds:

2 rope climbs* (3x from floor)

5 thrusters (135/95)
*Athletes may sub 6 strict close grip chin ups per rope climb.
>>30 min cap<<
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Tuesday, February 21, 2017

SWOD
Complex:
Hang Sq. Clean + push press + Sq. Clean + push jerk + power clean + split jerk
Build up to a heavy complex.

GOAT work with remaining class time.
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Wednesday, February 22, 2017

HERO WOD
"The Seven"
7 Rounds:

7 Handstand Push-ups

7 Thrusters (135/95)
7 T2B

7 Deadlifts (245/175)

7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups
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Thursday, February 23, 2017

WOD
10 rounds:
10 DB Snatch (50/35)
10 Box Jumps (24/20)

Join us as we watch the LIVE announcement of 17.1 (Friday’s WOD) at 5pm at the gym.
https://www.instagram.com/p/BQYyJQpj20i/
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Friday, February 24, 2017

CrossFit Games Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time Cap: 20 minutes
Rx Men use 50lb. dumbbell and 24" box
Rx Women use 35lb. dumbbell and 20" box
Scaled (M/F) 35/20 dumbbell and 20" box (Scaled athletes may step up and over)
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Saturday, February 25, 2017

WOD: TBA