CrossFit & Strong WODs Mon Feb 10th 2020

A special Valentines day contest for our couples! Put your names and the date in the sparkly envelope at the front desk every time you workout together. Every workout together is an entry and increases your chances of winning. Remember if your person doesn’t work out here, they can always try 2 classes for free!
These are the official parking rules and you may be towed if you ignore them.



4 Rounds:
2 min Max Cals Assault Bike or Row or 400m Run
1 min Rest
2 min Max Back Squats @40% of 1RM
1 min Rest
2 min Max American KB Swings 70/53
1 min Rest

Squats are out of the rack unless you want some extra work.. Then you can clean it.
People can start at different 2 min AMRAPs if people want to Bike and Row instead of run.
Score is total reps and cals combined.

Cool Down:

2 min easy cardio then

2 min here, do it. Trust me you need it!



Monday 2/10 – Upper Body
Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press
3 sets of 6 reps
*Increase from 3×9 last week

B. Alternate Movements:
3 sets of 8 reps for each movement
*Increase from 3×10 last week

Barbell Seal Rows
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. Superset Movements x 3 Rounds:
First round slightly lighter to top of rep range, final two rounds heavier to bottom of range

Incline DB Bench Press x 8-15 Reps
Superset Ring Pull-ups x MAX REPS @ 21X0 tempo (note below)
Rest 2-3 min then move to High Pulls

Hang Snatch High Pulls x 10-15 Reps
Superset DB Lateral Raises x 10-15 Reps
Rest 2-3 min then return to DB Bench

***For Pull-ups, the goal is to complete a minimum of 5 Reps at 21X0 tempo. The tempo means that you should hang briefly and let the scap depress for 1-sec at the bottom. If you cannot achieve at least 5 Reps at tempo, please use below scaling options:

Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups

D. One Round for MAX REPS at each station:
The goal is to choose a level of difficulty for each movement that allows you to work consistently for about 30 seconds, and then chip away at reps the remaining 30 seconds

AMRAP 1 min – Row Cals
Rest 30 sec
AMRAP 1 min – Dips OR Bench Dips
Rest 30 sec
AMRAP 1 min – Standing Barbell Curls
Rest 30 sec
AMRAP 1 min – Push-ups

Categories: WOD