Workouts for the Week: February 18 - February 24

Monday, February 18th

Conditioning: Courtesy of Bergeron

Minute 0 to Minute 1:30 - 21/15 Calorie Row
Minute 1:30 to Minute 3 - 18/13 Calorie Row
Minute 3 to Minute 5 - 15/11 Calorie Row
Minute 5 to Minute 6:30 - 21/15 Calorie Row
Minute 6:30 to Minute 8 - 18/13 Calorie Row
Minute 8 to Minute 10 - 15/11 Calorie Row
Minute 10 to Minute 11:30 - 21/15 Calorie Row
Minute 11:30 to Minute 13 - 18/13 Calorie Row
Minute 13 to Minute 14:30 - 15/11 Calorie Row

Workout: For Time - 20 Minute Cap

7 Rounds
12/10 Calorie Row
10 Toes to Bar (12 Abmat Situps)
8 Strict Handstand Pushups (1 Abmat max for scaling; 12 Deficit Pushups otherwise)


Tuesday, February 19th

Choose Strength or Conditioning

Strength: Back Squats - Courtesy of Bergeron

0-3 Minutes: 10 @ 70%
3-6 Minutes: 8 @ 75%
6-9 Minutes: 6 @ 80%
9-12 Minutes: 4 @ 85%
12-15 Minutes: 2 @ 90%

Conditioning: As Many Rounds as Possible in 12 Minutes

Complete 1 Minutes of Box Step Ups

-Into-

6 Burpees
12 Air Squats

*Complete 1 minute of Box Step Ups each time through the cycle at a tempo you can maintain throughout the entire minute.

Workout: For Time

21-15-9 Dumbbell Squat Cleans (50/35)
42-30-18 Double Unders


Wednesday, February 20th

Workout: For Time

3 Rounds of “DT” (155/105)
6 Bar Muscle Ups (12 Pullups)
2 Rounds of “DT” (185/125)
6 Bar Muscle Ups
1 Round of “DT” (205/145)
6 Bar Muscle Ups

DT
12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead


Thursday, February 21st

CrossFit Workout: As Many Rounds as Possible in 12 Minutes

15 Strict Press (75/55)
12 Med Ball Cleans (20/14)
9 Med Ball Situps

Fitness Workout: As Many Rounds as Possible in 12 Minutes

15 Dumbbell Pushpress
12 Med Ball Cleans
9 Med Ball Situps


Friday, February 22nd

Judged heats for the 2019 CrossFit Open begin at 5:30pm; 5:30pm classes on Fridays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

Workout: “Helen” - For Time

3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pullups

!CashOut! 3 Rounds

10 V Ups
20 Hollow Rocks
30 Flutter Kicks


Saturday, February 23rd

Judged heats for the 2019 CrossFit Open begin at 9:00am; Open Gym and 10:00am classes on Saturdays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

Workout: As Many Rounds as Possible in 16 Minutes - Relay Style with a Partner

8 Wall Balls (20/14)
4 Barbell Burpees
1 Squat Snatch (155/105)