Month: January 2021

Weekend Warriors

Metcon (AMRAP – Reps)
AMRAP 18
1 Deadlift 135#/95#
1 HPC
1 S to O
+1 Rep after each round

Partner WOD
1 athlete moves at a time.
1 round each, then +1 Rep

Friday CrossFit

EMOM Cindy (AMRAP – Rounds)
EMOM25
5 Pull Ups
10 Push Ups
15 Air Squats

Thursday CrossFit

Deadlift (10m to find a heavy single )
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Wednesday CrossFit

5k Row (Time)
Max Effort 5k Row

Tuesday CrossFit

Metcon (Time)
2 RFT
Row 750m
21 Pull Ups
Ski 500m
15 T2B
100 DUs
9 Bar MUs

Monday CrossFit

Back Squat (10m to find a heavy single )
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
10 SA OH Lunge
5 Thrusters 95#/65#
10 Goblet Squats

Friday CrossFit

Metcon (Time)
For Time
300m Row
25 Swings 53#/35#
Rest 2m
x7

Thursday CrossFit

Deadlift (5 x 5 @70-75%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
5 Hang Power Cleans 135#/95#
7 Back Squats
9 Deadlifts

Wednesday CrossFit

Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Tuesday CrossFit

Metcon (Time)
4 RFT
400m Run
12 Push Press 95#/65#
15 Front Squats
18 Sit Ups