February 16, 2019

February 16, 2019

0

CROSSFIT
Strength: Bench Press (5,5,5,5,5)
*work up to a heavy set of 5
Conditioning: For Time
4 rounds
12 pistols
12 cal row
12 t2b
12 cal bike

SWEAT
Conditioning: For Time
*25 min Cap
With a Partner
1000m Row
50 Wall Balls (14/10)
50 Sit Ups
50 Box Step Ups (24/20)
50 Wall Balls
50 Sit Ups
50 Box Step Ups
800m Partner Run

RX+ 1500m Row,Wall Ball (20/14) and Box Jumps

STRONGMAN
Hugh Hefner Tribute WOD (Time)
Couples Valentines WOD
Buy in: 100 Hip Thrusts
-then-
“Grace”, 30 Clean and Jerks 135/95
“Isabell”, 30 Snatch 135/95
“Jackie”, 1K row, 50 thrusters 45/35 30 pull ups
“Bunny” 21-15-9
Bent Over row 135/95
Bar Hops
-then-
Cash Out: 100 Banded Good Mornings. Black/Green
*Each partner does all buy in and cash out work, but share all the work in between.
RX+ Go Solo
Metcon (Time)
“Bad Karma” Muscle Pump
50-40-30-20-10 empty barbell curls
10-20-30-40-50 Kettle bell swings 1.5/1 pood
*alternate between curls and swings.
PK (Time)
5 Rounds for time of:
10 Back Squats, 225#
10 Deadlifts, 275#
400m Sprint
Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here
Metcon (No Measure)
Extra Strong Dirty Work
5 Rounds
5 Stone Loads
5 Tire Flips
*Rest as needed between rounds. No measure, just work!