Wednesday (1Mar17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Work up to a fast 10RM shoulder to overhead

– 

The Amy

7 AMRAP

2 bar muscle 

29 doubleunders 

7 box jumps 28/32

2 shoulder to overhead 125/185 

Rest 5mins 

 –

The Maggie 

5min AMRAP

22 push press 55/75

22 front squats 55/75

22 front rack lunges 55/75 

Extra Credit 

Mobility work / ROMWOD 

Tuesday (28Feb17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every 90secs for 4 rounds 

5 front squats @ 75% 

-focus on speed- 

– 

15min EMOM 

1) 5 unbroken ground to overhead 95/135 

2) 10 chest to bar pull ups 

3) 3 25 ft shuttle runs (there and back = 1)

– 

Extra Credit 

For time: 

5 Rope climb 

Monday (27Feb17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every 90secs for 4 rounds: 

5 hang squat snatches + 5 overhead squats @ 60% of snatch 

3 rounds 

For time-

40 doubleunders 

30 wallballs 14/20 9/10

20 toes to bar 

10 hang squat cleans 115/175 

5 muscle ups 

(20min cap) 

Extra Credit 

Rest 5mins

For time-

50 pistols*

*assisted pistols (practice, practice, practice) 

Saturday (25Feb17) 

 Open Gym 9am-noon

Team WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

Lift

Strict press

Work up to a 10RM

Superset

4 rounds 

10 strict HSPUs (scale box assisted) 

10 strict ring dips AHAP

10 strict pull-ups AHAP

10 KB/DB bent over rows AHAP

Team WOD: 

Teams of 2- 

Split reps whatever way you like-

For time

5x Snatches 135/185

50x Handstand Push ups

10x Snatches 115/165 

40x Handstand Push ups

15x Snatches 95/65 

30x Handstand Push ups

5x Power cleans 135/185 

20x Handstand Push ups

10x Power cleans 115/165 

10x Handstand Push ups

15x Power cleans 95/65 

Friday (24Feb17) 

WOD times: 5am-7am, 9am, noon, 4:30-7:30pm

*we will be running heats for the OPEN workouts during normal class times. EVERYONE can participate, even if you haven’t signed up* 

– 

WOD:


Scaled Men: 
35lbs/20in, step ups permitted
Scaled Women: 

20lbs/20in, step ups permitted 
Please check the CrossFit Games .com for more info on other divisions.