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Thursday 28th February 2019

28/2/2019

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A) Bench Press
Find your 1- Rep Max

B) 3 R.F.T
400m Run
20 Ring Push ups 
​(16-minute Cap)
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Wednesday 27th February 2019

27/2/2019

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A) Snatches 
EMOM X 10 
2 Snatches 
*Emphasis is on quality form - no misses 

B) Tabata 20:10 x 8 Rounds 
1. Barbell Rows @ 60/40kg 
2. Ab Rollouts 
3. SDLHP @ 32/24kg 
​4. RKBS @ 32/24kg
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Tuesday 26th February 2019

26/2/2019

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A) Back Rack Alt. Lunges 
Build to a heavy
8 - Rep Set

B) 3 R.F.T 
50 Double Unders
30 Push ups 
20 Back Squats (Body-weight on Bar) 
10 Strict Chin ups 
​*18-minute Cap
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Monday 25th February 2019

25/2/2019

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A) Deadlift 
Build to a heavy
3- Rep Max

B) 12- minute AMRAP 
14 DB Hang Clean & Jerk @ 22.5kg/15kg 
14 Toes to Bar

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Saturday 23rd February 2019

23/2/2019

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Crossfit Open Workout 19.1 

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19 calorie row
Men throw 20 pound ball to 10 foot target
​Women throw 14 pound ball to 9 foot target)
 
Scaled: 
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
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Friday 22nd February 2019

22/2/2019

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EMOM X 25
1 = Cal Row
2 = T2B 
3 = Cal Bike
4 = Russian Twists @ 9/6kg
5 = Wall Balls @ 9/6kg
​*In the first round maximum of 30 seconds work to set your numbers then try to maintain this for remaining rounds 
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Thursday 21st February 2019

21/2/2019

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A) Clean & Jerk 
Build to a Heavy
3- Rep Max

B) 3 RFT
10 G20 @ 60/40kg 
20 Box Jump @ 24/20" 
​
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Wednesday 20th February 2019

20/2/2019

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"Happy Birthday Coach Shan!" 
For Time: 
41 Burpees
41 RKBS @ 32/24kg 
41 Jack Knife Sit Ups 
41 Pull Ups 
41 Jack Knife Sit Ups 
41 RKBS @ 32/24kg 
41 Burpees
* 200m Run in between each movement 
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Tuesday 19th February 2019

19/2/2019

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A) Snatch 
Build to a Heavy 
3- Rep Max 

B) 4 R.F.T 
15 Deadlifts @ 100/70kg 
15 HSPU 
*15-minute cap
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Monday 18th February 2019

18/2/2019

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A) Back Squats 
Build to a 10 Rep Max 
Back Squat 

B) 12-minute AMRAP 
40 Double Unders
20 Med Ball Cleans @ 9/6kg 
20 Sit-Ups 
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February 15th, 2019

15/2/2019

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partmer WOD
A) Alternating movements with your Partner 
Compete: 
10-minute AMRAP 
7 Thrusters @ 30/40kg 
14 OH Spartan Lunges @ 15/10kg 
21 Double Unders

-Rest 2 minutes- 

B) Alternating movements with your Partner 
Complete:
10-minute AMRAP 
5 Shoulder to Overhead @ 50/35kg 
10 push-ups 
15 Box Jump Overs @ 24/20'
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Friday 15th February 2019

15/2/2019

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EMOM X 30 
1: 12 T2B 
2: 12 DB Snatch @ 22.5/15kg
3: 12 Russian Twists @ 22.5kg/15kg
4: 12 Cal Row
5: 12 GHD Sit-Ups
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Thursday 14th February 2019

14/2/2019

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On a running Clock...
Complete
400m Sprints x 7 Sets
*Rest 90-sec between Efforts 
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Wednesday 13th February 2019

13/2/2019

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A) Push Press
7 mins to work up to a Moderate/Heavy 
5 Rep Set
then EMOM x 7
5 Reps 

B) 1-2-3-4-5-6-7-8-9-10
HSPU
10-9-8-7-6-5-4-3-2-1
Burpee to 6' Bar 
*12-minute cap
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Tuesday 12th February 2019

12/2/2019

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A) Back Squats 
7 mins to build to a moderately heavy 
5 Rep Set
Then 5 Reps EMOM X 7 mins 

B) 15-minute AMRAP 
10 T2B
15 Wall Balls @ 9/6kg 
15 Sit Ups 
20 OH Alt Lunges @ 9/6kg 
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Monday 11th February 2019

11/2/2019

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A) Power Clean 
7 mins to build to a moderately heavy 
3 Rep Set
Then, 
3 Reps EMOM X 7 mins 

B) 5 R.F.T 
30 DU's 
15 Pull Ups 
10 SDLHP @ 50/35kg
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Saturday 9th February 2019

9/2/2019

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HERO WOD 
' Bert ' 

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

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Friday 8th February 2019

8/2/2019

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A) Front Squat 
Build to a heavy
5-Rep Max

B) 3 RFT
15 Thrusters @ 40/30kg 
15 Pull-ups 
(10-minute Cap)
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Thursday 7th February 2019

7/2/2019

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A) Power Snatch 
Work up to a heavy
2-Rep Set

B) For Time: 
90 Double Unders
60 DB Snatches @ 22.5/15kg
30 Burpee Box Jumps @ 24/20' 
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Wednesday 6th February 2019

6/2/2019

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5 t2b
10 sit up 
15 kb swing 24/16
400 run

10 t2b
15 sit up 
20 kb swing 24/16
400 run

15 t2b
20 sit up 
25 kb swing 24/16
400 run

Etc...add 5 reps to each movement each round

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