February 2023

WOD February 28th , 2023 5 Press 4 Press + 1 Push press 3 Press + 2 push press 2 press + 3 push press 1 press + 4 push press 5 push press B. 8 min amrap burpee box jump 24 / 20

WOD February 27th , 2023 4 rounds For time 20 / 16 cal machine 20 db snatch 50 / 35 25 / 20 push ups 250m run

We will do the open WOD for class. Be prepared to have a judge , judge someone else and use the modifications / scales provided by CrossFit. Lets crush it.

WOD February 23rd , 2023 7 rounds for time. Run 100m15 wall ballsRun 100m15 situpsRun 100m15 Russian KBS Rest 1 min between rounds

WOD February 22nd , 2023 AMRAP 8 4 clean and jerk 185 / 125 8 Burpees over the bar rest 4 min AMRAP 8 8 clean and jerk 115 / 85 8 burpees over the bar

February 21st , 2023 AMRAP 16 10 DB Thruster R arm 50 / 35 30 double unders 10 DB Thruster L arm 50 / 35 10 cal machine

February 20th, 2023 A. Deadlift 3 x 7 Across B. 5 x 3 Building C. Shuttle run relay 10 min amrap 1 – 2 – 3 – 4 – 5 – 6 – etc Shuttle run 10m 2 – 4 – 6 – 8 – 10 – etc Goblet squat KB 53 / 35

February 17th , 2023 EMOM 30 Minute 1 – 15 / 12 cal row Minute 2 – 15 Kettlebell swings Minute 3 – 12 burpees to target Minute 4 – 20 situps Minute 5 – 100m run

Thursday February 16th , 2023 A. Power clean and push jerk 3 x 5 3 x 3 3 x 1 B. 5 rounds 250m run 5 heavy clean and jerks ( 225 / 135 )

Wednesday February 15th , 2023 7 Rounds , rest 1 min after each round 50 double unders 25 pistols / lunges 10 pull ups