CrossFit & Strong WODs Mon Feb 24th 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!


A.) Back Squat Step Up Super Set (Week 1 of 4)
Complete a few warm up sets, and then:
Back Squat
65% x 5
75% x 5
85% x max reps


12 Barbell Box Step-Ups 20″
*Left + Right = 2 steps
*Shoot for 75/55lb bar or more
*Be sure to stay under control and go down slowly! Stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings.

B.) 5 Rounds of 2min. AMRAP:
10/7 Cal on the Assault Bike or Row or 100m Run
10 Toes-To-Bar
Max Front Squats 185/135
Rest 90sec.

ADV can be anything over 185/135. Some of you can probably do 205/145+.

These are short bursts for a reason! Go hard and LETS GO!

Cool Down:

2 min easy cardio

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


Monday 2/24 – Upper Body
Final day of DELOAD week. The new accumulation period begins Wednesday

A. Incline Barbell Bench Press
2 sets of 10-12 reps @ 90% of weight for 15 reps

B. Ring Row or Inverted Rows on Barbell
*This is in lieu of Pull-ups which normally occupy part B. We will return to normal structure next week
*The best way to make EASIER is to elevate the Rings or Barbell and keep feet planted
1 x 12-15 reps (easy “scale”, well shy of failure)
2 x 10-12 @ difficulty level that would allow for 15+ reps

C. Dips or Narrow-Grip (weighted) Push-ups
*Use same variation you’ve been using for the prior mesocycle.
2 sets of 10-12 reps @ 90% of weight/difficulty for 15 reps

D. 2 Rounds:
Rest 30-60 seconds between each movement and remember to keep resistance light and low effort!
Supinated High-Rep Pendlay Rows x 10-12 Reps
Band Pull-Aparts x 15-20 Reps
DB Upright Rows x 12-15 Reps
Banded Face Pulls x 15-20 Reps

Categories: WOD