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

Weightlifting: 

High Hang Power Snatch + Squat Snatch @65% 5x(2+3)

WOD: 

“CrossFit Open 11.2“

15AMRAP: 

9x Deadlift (155/100#)

12x Hand Release Push Ups

15x Box Jumps (24/20″)

GYM CLOSED Saturday & Sunday (15-16 February). Lord Of The Lifts Super Total Meet is at Denver Barbell Club.  Please support your fellow CFWT Members who are competing today & tomorrow!

WOD:

For Time

5K Run

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.

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

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

Gymnastics:

12min EMOM Alt

• 30s Handstand Hold
• 30s Plank

WOD:

“CrossFit.com 200207”

For Time

12-9-6

Deadlift 315/205#

Bar Muscle Ups

Weightlifting:

Hang Squat Clean + Push Press

5 x (2 + 2) @ Medium Weight

WOD:

Mayhem Classic Event #7 Modified

12-10-8-6-4-2

Strict HSPUs

6-5-4-3-2-1

Squat Cleans 255/155#

WOD: 

“CrossFit Total“

1RM Back Squat

1RM Strict Press

1RM Deadlift

Please read the article covering the rules of the CrossFit Total. 

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