FEBRUARY 2021
 

1 FEBRUARY 2021

STRENGTH - Bench Press

3 Sets x2 @95%

WOD - DT 5 Rounds for Time

12 Dedlifts @75/55k

9 Hang Cleans

6 Push Jerk

Scaling Options Available

2 FEBRUARY 2021

STRENGTH - Power Snatch 

1RM

WOD - HELEN 3 Rounds for Time

400m Run/500m Row

21 AM KB Swings @24/16k

12 Pullups

Scaling Options Available

3 FEBRUARY 2021

STRENGTH - Front Squat 1RM

 

WOD - 5 Rounds for Time

3 Rope Climbs/ Ascending & Descending

15 Dbl Unders/30 Skips

200m Run/20 cal row

Scaling Options Available

4 FEBRUARY 2021

WOD - For Time

40 Pistols

20 Dips 

30 Pistols 

15 Dips 

20 Pistols 

10 Dips 

10 Pistols 

5 Dips 

Scaling Options Available

5 FEBRUARY 2021

STRENGTH - Bent Over Row 1RM

WOD - 12 Min AMRAP

3 Push Press @50/35k

6 Front Rack Lunges

9 Hang Snatch

Scaling Options Available

 

6 FEBRUARY 2021

STRENGTH - Back Squat 1RM

WOD - 15 Min AMRAP

8 Pullups

16 Burpee Box Jump Overs @20"

32 Am KB Swing @24/16k

Scaling Options Available

8 FEBRUARY 2021

STRENGTH - 1RM Push Press

WOD - BAMF (Scaled) For Time

21 Back Squats @90/65k

15 Front Squats

9 OH Squats

Scaling Options Available

9 FEBRUARY 2021

WOD - For Time

40 Thrusters @40/25k

50 Chest to Bar Pullups

60 Burpees

Scaling Options Available

10 FEBRUARY 2021

STRENGTH - Dedlift 1RM

 

WOD - 12 Min AMRAP

10 DB Box Step Ups @17.5/10k @24/25" 

10 DB Devils Press

10 DB Push Press

Scaling Options Available

11 FEBRUARY 2021

WOD - Tabata's for Reps

HSUP

Hand Release Pushup

Ring Dip

Then

1k Run/1250m Row

Scaling Options Available

12 FEBRUARY 2021

STRENGTH - Bench Press 1RM

WOD - MC's WOD

Teams of 3 for Time (25 CAP)

50-40-30-20-10

Dedlift @65/45k

Hang Clean

Jerk

Every Min 3 Burpees Each

Scaling Options Available

 

13 FEBRUARY 2021

STRENGTH - Front Squat 1RM

WOD - HAPPY VALENTINES DAY

Boy/Girl Partner WOD

Scaled BARBARA-ANN 5 RFT

20 HSPU

30 Dedlift @45/30k

40 BF Situps

50 DBL Unders

RANDY 

75 Power Snatch @40/25k

Scaling Options Available

15 FEBRUARY 2021

ACCESSORY - 

Accumulate 1 Minute Bird Pose

Accumulate 1 Minute HS Hold

WOD - 8 Min AMRAP

16 DB Devils Press @17.5/10k

16 DB Thruster

1 Min Rest Then 

8 Min AMRAP

12 Knees to Armpits

15 American KB Swing @24/16k

Scaling Options Available

16 FEBRUARY 2021

ACCESSORY - 30-20-10 for Form

Pushups

V-Ups

WOD - For Time (18 Min CAP)

10 Rounds

12 Dedlifts @70/50k

9 Power Cleans

6 Push Jerk

Buy Out 400m Run

Scaling Options Available

17 FEBRUARY 2021

STRENGTH - 1RM Hang Clean

 

WOD - 21-15-9

Squat Snatch @50/35k

Burpee Over Bar

Scaling Options Available

18 FEBRUARY 2021

ACCESSORY - 

Accumulate 1 Minute Hollow Hold

Accumulate 1 Minute Supa Man Hold

WOD - For Time

100 Dbl Unders / 200 Skips

10 Wall Walks

20 Box Jump on & over

Then 50 Lunges

50 Burpees

50 KB Swings @24/16k

Scaling Options Available

19 FEBRUARY 2021

ACCESSORY -

10 FB Pikes

10 Banded Hollows

WOD - 6 Min AMRAP

200m Run/250 Row

8 Front Squats @50/35k

8 Burpees

Rest 1 Min then 5 Min AMRAP

200m Run/250 Row

8 Power Clean

8 Pushups

Rest 1 Min then 4 Min AMRAP

8 pullups

8 Toes to Bar

Scaling Options Available

 

20 FEBRUARY 2021

STRENGTH - 1RM Hang Snatch

WOD - For Time (10 Min CAP)

10 Strict Press @45/30k

15 OHS

20 Push Press

25 Front Squat

30 Push Jerk

35 Back Squat

Scaling Options Available

CROSSFIT - PERSONAL TRAINING - GROUP TRAIING - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - FUNCTIONAL FITNESS - BOOTCAMPS

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