Workouts for the Week: February 4 - February 9

Monday, February 4th

Strength & Conditioning: 20 Rounds; 10 Rounds of Each Couplet - 24 Minute Cap

Couplet A:
10/8 Calorie Row
6 Back Squats (225/155) or 10 Ball Slams

Couplet B:
10/8 Calorie Row
8 Burpees

*Alternate between Couplet A and B throughout the 20 rounds.

Workout: As Many Rounds as Possible in 7 Minutes

100m Run
7 Thrusters (95/65)

*Run out the side door, down the front of the building and back, and then back in the front door.


Tuesday, February 5th

CrossFit Workout: For Time - 2 Rounds - With a Partner

1 Mile Partner Run
60 Wall Balls
40 Toes to Bar
20 Power Snatch (155/105)

Fitness Workout: For Time - 2 Rounds - With a Partner

1 Mile Partner Run
60 Wall Balls
40 Toes to Bar
30 Dumbbell Snatch


Wednesday, February 6th

Row Conditioning: 13 Minute clock runs continuously, complete row calories within the time stated - Courtesy of Bergeron

Minute 0 to 4: 50/35 Calorie Row
Minute 4 to 7: 60/24 Calorie Row
Minute 7 to 10: 30/24 Calorie Row
Minute 10 to 11: 15/12 Calorie Row
Minute 11 to 12: 15/12 Calorie Row
Minute 12 to 13: 15/12 Calorie Row

CrossFit Workout: “Woman Crush Wednesday” - For Time - “Diane” into “Annie”

Diane: 21-15-9
Deadlifts (225/155)
Handstand Pushups (30-20-10 Pushups)

-Into-

Annie: 50-40-30-20-10
Double Unders (2:1 singles)
Abmat Situps


Thursday, February 7th

Bring a Friend Day

Workout: As Many Rounds as Possible in 18 Minutes - With a Partner

8 Burpees over Dumbbell
10 Dumbbell Squats
12/10 Calorie Row


Friday, February 8th

Workout: For Time

10-8-6-4-2: Bar Muscle Ups
5-4-3-2-1: Clean and Jerks, Ascending weight

*185/125 - 205/145 - 225/155 - 245/165 - 255/175


Saturday, February 9th

Workout: Rowing Team “Kelly” - As Many Rounds as Possible in 22 Minutes

500m Row
30 Box Jumps
30 Wall Balls