WOD
Sunday 190224
Bench Press
5-5-3-3-3-1-1-1-1
Then:
Every minute on the minute for 10:00
Minute 1 = 5 - 8 Dumbbell bench press
Minute 2 = 5- 8 Strict pull ups
Post loads...
Saturday 190223
5 Rounds for time of:
10 Deadlifts 225#(155#)
3 Rope climbs
50 Double unders
Post to BTWB
CHEESY SQUASH CASSEROLE
INGREDIENTS
cooking spray – olive oil
2 cups mushrooms
3 cloves garlic
1/2 large...
Friday 190222
Complete as many rounds as possible in 15:00 of:
19 Wall Ball shots 20#(14#), 10'(9')
19 Calorie Row
Post to BTWB
Thursday 190221
Every minute on the minute for 30:00
Minute 1 Row, Ski, Bike for cals
Minute 2 Wallballs
Minute 3 Handstand push ups or walking
Minute 4 Toes to...
Wednesday 190220
5 Rounds of:
With a 2:00 clock perform:
10 Russian kettlebell swings 35#(26#)
10 Goblet squats 35#(26#)
With the remaining time, as many 10 meter shuttle sprints as...
Tuesday 190219
For reps and time:
As many burpees as possible in 5:00.
Rest 3:00, then:
5 Rounds for time of:
10 Shoulder to overhead 95#(65#)
10 Pull ups
10 Box jumps...
Monday 190218
For time:
Row 500 Meters
20 Cleans 135#(95#)
Row 1000 Meters
15 Cleans 165#(115#)
Row 1500 Meters
10 Cleans 205#(135#)
Post times to comments and BTWB
Over the weekend CrossFit Sanitas hosted...
Sunday 190217
5 Rounds for time of:
21 Dumbbell deadlifts 40#(25#)
50' Walking lunge
50 Double unders
21 Alternating dumbbell snatch 40#(25#)
Post times to comments and BTWB
Saturday 190216
For time:
Run 800 Meters
30 Overhead squats 95#(65#)
30 Pull ups
20 Overhead squats 115#(75#)
20 Chest to bar pull up
10 Overhead squats 135#(95#)
10 Muscle ups (Bar or...
Friday 190215
In 20:00 build to a heavy complex of:
1 Push press + 1 Push jerk
Then:
Using 75% of today's heaviest complex:
50 Shoulder to overhead
...