Tuesday (2020FEB18) – WOD

Happy Birthday, Melissa!

 

Strength: 

5x EOMOM:

Back Squat @70% (2x5)

Back Squat @75% (3x3)

 

WOD: 

32x Muscle Ups

32x Handstand Push Ups

32x Power Cleans (115/75#)

 

Light the Candles: Every break in reps of each movement, perform 2x Thrusters (115/75#).

Modification: If you get down to singles on any movement, do thrusters every 3 breaks. 

Time Cap: 23 Minutes

Friday (2020FEB14) – WOD

GYM CLOSED Saturday February 15th and Sunday February 16th for Lord Of The Lifts Super Total Meet.  Please come to CrossFit Lodo to support your fellow CFWT Members who are competing this weekend!

 

Strength:

Front Squat

5 x 3 @ 80%

 

WOD:

10min AMRAP

Thrusters 135/95#

C2B Pullups

*Reps must finish 1:1 at the 10 minute time cap.  Any extras of either movement will not be counted towards your score.

Thursday (2020FEB13) – WOD

GYM CLOSED Saturday February 15th and Sunday February 16th for Lord Of The Lifts Super Total Meet.  Please come to CrossFit Lodo to support your fellow CFWT Members who are competing this weekend!

 

WOD:

3 Rounds

1min/Movement

Lunges

KB Sumo Deadlift High Pull 24/16kg

Lateral Box Jumps 24/20″

KB Snsatch 24/16kg

Ski Erg for Cals

Rest

 

Recovery

ROMWOD or Body Tempering for 10-15mins

Wednesday (2020FEB12) – WOD

Weightlifting:

Snatch High Pull + Muscle Snatch

5 x (2 + 1) 

*Use a weight that allows you to perform a good looking Muscle Snatch

 

WOD:

5 Rounds

3min AMRAP

5 Power Snatch 135/95#

10 T2B

Rest 1min Between Rounds

Friday (2020FEB07) – WOD

NO EVENING (4:30PM/5:30PM) CLASSES TONIGHT. See you Saturday at 9:30AM. 

 

WOD:

9 Rounds

3 Hang Snatch 95/65#

9 Pullups

 

Endurance:

15min Row @ 70% RPE