2-8-14
TEAM WOD Teams of 2 complete 3 Rounds For Time: 75 Wall Balls, 20/14 50 Kettle Bell Swings, 70/53 25 Burpee Box Jumps, 24/20
2-7-14
Complete 4 rounds for time: 12 Pull ups (Chest to bar) 9 Deadlifts, 135/85 6 Hang Power Cleans, 135/85 3 Jerks, 135/85 Skill: EMOM for 10 mins, 5 toes to bar
2-6-14
MOBILITY DAY MAKE UP DAY GOAT DAY Please be sure to drink your 64 oz of water/day. If not, you stand the chance of being defeated by a Persian Empire.
2-5-14
Snatch Technique – Not for Load 5 sets of the following: Snatch Grip Push Press + OHS Snatch Balance High Hang Squat Snatch AMRAP in 7 mins: up ladder by 3’s of: Front Squat, 115/75 Box Jump, 24/20 complete 3 …
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2-4-14
AMRAP 12 mins: 12 Burpees 12 Toes to bar 40 Double unders Skill EMOM for 10 mins: 2 wall walks
2-3-14
“Foundations” Complete 3 rounds for time: Run 400 meters 10 Deadlifts, 155/95 20 Kettlebell Swings, 53/35 30 AbMat Sit ups
2-1-14
Complete for Time in Teams of 2 (only one person works at a time): Run 400 (x2) 50 Push Press (115/75) 100 Deadlifts (115/75) 150 Box Jumps (24/20) Run 400 (x2)
1-31-14
“Chelsea” Every minute on the minute for 30 mins: 5 Pull ups 10 Push ups 14 Squats CrossFit Virtus February Newsletter
