Monday February 27
6:30-9 am It’s two peoples birthday today! I rolled the dice and came up with two completely random numbers… 58 Squats55 Sit ups58 Pull ups55 Lunges58 push presses 55 lbs! Rep scheme is up to you!
February 2023
Saturday February 25
8-9 am Open Test #23point2 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)
Friday February 24
6:30-9 am 5 rounds for time of: 24 deadlifts18 hang power cleans12 push jerks ♀ 65 lb ♂ 95 lb Scale: 4 rounds, 45/75 lbs
Wednesday February 22
Row 2,000 mRest 3 minutesRow 1500 mRest 2 minutesRow 1000 mRest 1 minuteRow 500 m
Monday February 20
6:30-9 am Overhead squat3-3-3-3-3 Scale: pvc pipe for mechanics
Saturday February 18
8-9 am CrossFit Open wod14 min time cap 60 cal row50 toes to bar40 wall balls30 Cleans20 muscle ups
Friday February 17
6:30-9 am Complete as many rounds as possible in 12 minutes of:1 squat snatch3 clean and jerks30 double-unders ♀ 85 lb ♂ 125 lb Scale:Complete as many rounds as possible in 12 minutes of:1 squat snatch3 clean and jerks30 single-unders ♀ 45 lb ♂ 65 lb
Wednesday February 15
6:30-9 am Complete as many rounds as possible in 30 minutes of: 500-m row3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats. Scale:Complete as many rounds as possible in 20 minutes of:500-m row2 rounds of Modified Cindy 1 round of Modified Cindy is 5 ring …
Monday February 13
6:30-9 am 5 rounds for time of: 10 box jumps10 inverted burpees ♀ 30-in box ♂ 36-in box Scale:3 rounds for time of:10 box jumps10 inverted burpees ♀ 20-in box ♂ 24-in box
Saturday February 11
8-9 am 4 rounds for time of: 18 deadlifts12 hang power cleans9 push jerks400-m run ♀ 75 lb ♂ 115 lb Scale:3 rounds for time of:18 deadlifts12 hang power cleans9 push jerks400-m run ♀ 35 lb ♂ 45 lb
