Monday, February 28, 2022

WOD 3-1-22

 Emom x 18

1) 15/12 cal row
2) 15 KBS 53/35
3) 15 MBCL 20/14



Sunday, February 27, 2022

WOD 2-28-22

 Bench 5@75% - 3@85% - max @90%

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10 min AMRAP-
12 OH plate lunges 
8 burpees to plate
8 C2B

22.1 is in the books! Great work everyone! 


Thursday, February 24, 2022

WOD 2-25-22

 OPEN 22.1

15 min AMRAP-

3 wall climbs

12 DB SN (50/35)

15 over box jumps (24/20)

Flashback Friday! Wall walks are back
in this years' OPEN! 


Wednesday, February 23, 2022

Tuesday, February 22, 2022

WOD 2-23-22

Press - 3@70%- 3@80% - max@90%

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8min amrap
6- burpee box jump 
12- sdlhp 70/53



Monday, February 21, 2022

Sunday, February 20, 2022

WOD 2-21-22

Bench Press-  3@70%- 3@80% - max @90%

21-15-9
1 arm DB thruster (21 each arm) 
Pull-ups 
*15min time cap 

Tough Love 4 Comp - Fern Creek CrossFit


Thursday, February 17, 2022

WOD 2-18-22

 Partner WOD-

50/40/30 AAB (M/M-M/F-F/F)
300- wallball 
*1 works at a time/share any way 



  

Wednesday, February 16, 2022

WOD 2-17-22

 DL - 5@65, 5@75, max effort @85%

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A) pallof press 3 x 10
B) 1 arm farmer carry 3x 50m
C) barbell good morning 3 x10-15

Tuesday, February 15, 2022

WOD 2-16-22

Strict Press 5-5-5

*Superset w/ strict pull-up x 5

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6min AMRAP- w/ Axel bar

Deadlift

Pcl

Fsq

FR Lunge (each leg)

Sunday, February 13, 2022

WOD 2-14-22

 Bench 5-5-5

65-75-85%

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10 rds-

8 bent over row (75/55)

8 thruster 

8 HPCL



Thursday, February 10, 2022

WOD 2-11-22

 Partner WOD:

10rds-
P1) 20- jump squat
       15- sit-ups
P2) max cal on machine 
*each partner does 5 rds each 



Wednesday, February 9, 2022

WOD 2-10-22

 OPEN WOD 20.1

10 rds-

8 G2OH (95/65)

10 bar facing burpee 

*15 min cap

I'm sure you've heard the hype about 
"The OPEN". Get more details at the gym!


WOD 2-9-22

 EMOM x 10-

1- 6-8 strict ring dip

2- 6-8 strict pull-up 

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15-12-9-6-3

Weighted step up (each leg)

Pull-up 

Monday, February 7, 2022

WOD 2-8-22

 OPEN WOD 20.2 

20 min AMRAP-

4 DB thruster 

6 T2B

24 DU

*sub KBs for DBs if needed 

Sunday, February 6, 2022

WOD 2-7-22

 Bsq 5-3-3-2-2

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7 min AMRAP-
7- HPCL 135/95
3- wall climb


Last week for our bring a guest promotion!
We'll see you and your friend M-W-F!



Tuesday, February 1, 2022

WOD 2-2-22

 Tempo BSq- 3 x 3 

*3 sec down, 3 sec up 

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Every 2:00 x 5 rds-

10 thruster (95/65)

+ 10 bar facing burpee 

*scale reps as needed