Reminder!This week we have a reduced schedule:6am and 4:30pm on Monday, Wednesday and Friday only9am and Noon everyday (M-F)

WOD:
Option 1:
A. Power Snatch x 5

B. For time:
45/30 Calorie Row
30 Box Jump Overs 
15 Power Snatches (115/85)

Option 2:
A. EMOM X 10
3 High Hang Power Snatches
2 Hang Power Snatches
1 Power Snatch

*stay light, hit positions*

B. 10 min AMRAP
10 Single DB Deadlifts
8 Single DB Hang Snatch
6 Single DB Shoulder2Overhead
4 Shuttle Runs (down&back=1)

Reminder!This week we have a reduced schedule:6am and 4:30pm on Monday, Wednesday and Friday only9am and Noon everyday (M-F)

WOD:
Option 1:
21 Toes2Bar, 50 Double-Unders
21 Pull-ups, 50 Double-Unders
15 Toes2Bar, 50 Double-Unders
15 C2B Pull-Ups, 50 Double-Unders
9 Toes2Bar, 50 Double-Unders
9 Bar Muscle-Ups, 50 Double-Unders

Option 2:
35 V-Ups, 15/12 Calorie Bike
35 Ring Rows, 15/12 Cal Bike
25 Plate Sit-Ups, 15/12 Cal Bike
25 Ring Rows, 15/12 Calorie Bike
15 DB Sit-Ups, 15/12 Cal Bike
15 Ring Rows, 15/12 Cal Bike

Plate Weight: 35/25
DB Weight: 25/20

Reminder!
This week we have a reduced schedule:
6am and 4:30pm on Monday, Wednesday and Friday only
9am and Noon everyday (M-F)

WOD: 
Option 1:
5 min AMRAP
Buy-in: 50 Wallballs
12 Deadlifts (175/125)
12 Handstand Push-ups
—- rest 5 mins —-
5 min AMRAP
Buy-in: 35 Wallballs
9 Deadlifts (205/145)
9 Handstand Push-ups
—— rest 5 mins ——
5 min AMRAP
Buy-in: 20 Wallballs
6 Deadlifts (245/175)
6 Handstand Push-ups

Option 2:
30 min AMRAP
30 Calorie Row
30 DBL DB Alternating Bench Press
30 Single DB Squats
30 sec Side Plank (each)

WOD:
Option 1:

“Cold Open”

Workout Definition

2 Rounds For Time:

800 Meter Run

50 Dumbbell Snatches (50/35) 

30 Box Jump Overs (30″/24″)

100 Air Squats  

Time Cap: 25 Minutes

Option 2:

20 min EMOM

1:00 weighted air chair

1:00 banded side bends

1:00 calorie machine

1:00 bodyweight twists

February Break Schedule:
Monday: 6am, 9am, noon, 4:30pm
Tuesday: 9am and noon
Wednesday: 6am, 9am, noon, 4:30pm
Thursday: 9am and noon
Friday: 6am, 9am, noon, 4:30pm
Saturday: 9:15am

WOD:
Option 1:
CrossFit Open Workout 23.2
15 min AMRAP
5 burpee pull-ups 
10 shuttle runs
10 burpee pull-ups 
10 shuttle runs
add 5 burpee pull-ups 
every rounds 
At 15 mins, take 5 mins to build to a 1 rep max Thruster

Option 2:
10 min AMRAP
5 Step Ups
10 plank knees2elbows
10 Step Ups
10 plank k2es
*keep adding 5 step ups*
After 10 mins, move immediately into the next 
10 min AMRAP 
5 squats
10 v-ups
10 squats
10 v-ups
*keep adding 5 squats every round*

February Break Schedule:
Monday: 6am, 9am, noon, 4:30pm
Tuesday: 9am and noon
Wednesday: 6am, 9am, noon, 4:30pm
Thursday: 9am and noon
Friday: 6am, 9am, noon, 4:30pm
Saturday: 9:15am

WOD:
Option 1:
EMOM x 20
1st min - 15 Sit-Ups + Max DB Snatches
2nd min - 200m Run

Option 2:
EMOM x 25
GOAT

WOD:
Option 1:
"Lego Land"
4 Rounds 
25 - 20 - 15 - 10
Burpees over Rower
500/450m Row
75 Double-Unders

Option 2:
6 Rounds
20 Floor2Bar Touches
15 DB Bench Press
10/15 Calorie Bike

WOD:
Option 1:
"Josh"
In a 15 min window
21 - 15 - 9 Overhead Squats (95/65)
42 - 13 - 18 Pull-Ups
immediately into
5 rep max Overhead Squat (from floor)

Option 2:
50 - 40 - 30 - 20 - 10
Lunges
DBL DB Arnold's Press
Air Squats
Ring Row

WOD:
Option 1:
A. Deadlift x 3

B. "Dinosaur"
45 Toes2Bar
45 DB Jerks
45 Deadlifts (225/155)
45 Handstand Push-Ups

*mod to 65 Sit-Ups & 45 Push-Up*

Option 2:
A. Sumodeadlift x 3

B. 15 min AMRAP
40 Plate Sit-Ups
40 KB Swings
40 Scissor Kicks (l/r=1)
40 Push-Ups

WOD:

Option 1:

[TEAMS OF 3]

AMRAP 30: 

7 Push Jerks (135/95)

7 Burpee Box Jumps (24"/20")

200 Meter Run

Waterfall style. Next Partner Starts Upon Completion of 7+7

Option 2:

25 min AMRAP
50 Sit-Ups
25 Push-Ups
50 Bridges
25 DB SH2OH
50 Side Crunches (total)
25/20 Calorie Row