Friday, 2/21/2020

A. CrossFit Total Back squat Strict press Deadlift Warm up your back squat to your starting weight, then you will get 3 attempts to reach a max lift. Weight must increase after each successful attempt. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Repeat for press and deadlift  B. EMOM for 16 minutes 1 squat clean 2 front squat 1 thruster 2 push jerk 50-60% of push...

Wednesday, 2/19/2020

A. NFT 15 deadlifts (95/135) Take 2 seconds to bring the bar down. Max set of hand stand push ups Rest 30 seconds 10 deadlifts Max set of hspu Rest 30 seconds 5 deadlifts Max set of hspu B. AMRAP in 2 minutes of: 10 box jumps (20/24) 10 push press (75/115) Rest 2 minutes Complete a total of 4...

Sunday, 2/16/2020

“BAUER” For Time2 minute Elbow Plank (in silence)13 Burpees18 Kettlebell Swings (50/35 lb)31 Push-Ups53 Goblet Squats (50/35 lb)53 Burpees31 Kettlebell Swings (50/35 lb)18 Push-Ups13 Goblet Squats (50/35 lb)2 minute Wall Sit (in silence) For the plank and wall sit, accumulate 2-minutes total of each (count time while in the hold only). Background: This workout is dedicated to Chicago Police Cmdr. Paul Bauer who was shot and killed in the line of duty after a chase and struggle on February 13, 2018. Wodwell found this workout posted on Instagram by a user named Britney @twinmomfit4life, who said, “I am a daughter of a retired Houston Police. Officer Bauer was 53, he served with CPD for 31 years and he was murdered on 2/13/18.” In her post, Britney thanked Coach JK McLeod @jk139 for “tweaking the WOD to make it more Hero WOD...

Saturday, 2/15/2020

A. Back squat 5-4-3-2-1-1-1-2-3-4-5-6-7 B. Partner up 4 rounds of 400 meter run/ 500 meter row/1200 bike Farmer’s carry (35/50) While partner 1 runs, rows or bikes, partner 2 carries the dumbbell or...