WODS: February 2020

CALENDAR VIEW
Friday, February 28 2020
Easy Day Members Only Prep
Easy Day Members Only Prep 8 Rounds:
10 x Wall Ball (20/14)
8 x Box Jump Over (24/20)
10 x KB Swing (32/24kg)
*12 MIN CAP*
Thursday, February 27 2020
Proto-Miller
Proto-Miller 6 MIN AMRAP:
5 x Snatch (135/95)
10 x Toes 2 Bar

*Rest 1 MIN*

6 MIN AMRAP:
10 x Back Squat (135/95)
20 x Push Up
Wednesday, February 26 2020
Mao-Kwik
Mao-Kwik 10 MIN AMRAP:
10 x Bar Muscle Up
100 x Double Under
Tuesday, February 25 2020
Deadlift-Burpee-Mania
Deadlift-Burpee-Mania 21-15-9
Deadlift (185/125)
Bar Facing Burpee
15-12-9
Deadlift (225/155)
Bar Facing Burpee
9-6-3
Deadlift (275/185)
Bar Facing Burpee
*14 MIN CAP*
Monday, February 24 2020
Payton's B-Day WOD
Payton's B-Day WOD 20 MIN AMRAP:
3-6-9-12-15-18-21-...
Power Clean (95/65)
Pistol (Alternating)
Handstand Push Up
*Every 5 MIN, 23 x Pull Up*
*Starts with 23 x Pull Up* 
Friday, February 21 2020
Test Week WOD 5
Test Week WOD 5 12 MIN AMRAP:
2 Rounds:
30 x Double Under
10 x Handstand Push Up
10 x Overhead Squat
*Scale HSPU w/ Hand Release Push Up*
*After 2 rounds completed, add weight and begin another 2 rounds, etc.*
Men: 95/135/165/185/205/225
Women: 65/95/115/125/135/155
Thursday, February 20 2020
Test Week WOD 4
Test Week WOD 4

3 Rounds:
400m Run
25 x Deadlift (185/125)   [225/155]
50' Handstand Walk   [100']

Wednesday, February 19 2020
Test Week WOD 3
Test Week WOD 3 "Bergeron Open Test"
20 MIN AMRAP:
50 x Wall Ball (20/14)
50 x Double Under
40 x Box Jump (24/20)
40 x Toes 2 Bar
30 x C2B Pull Up
30 x Bar Facing Burpee
20 x Power Clean (145/100)
20 x Push Jerk (145/100)
10 x Snatch (145/100)
10 x Muscle Up
*Sub 1 x C2B & 1 x Ring Dip for Each MU*
Tuesday, February 18 2020
Test Week WOD 2
Test Week WOD 2 "DT"
5 Rounds:
12 x Deadlift
9 x Hang Clean
6 x Jerk
Rx: (155/105)
Monday, February 17 2020
Test Week WOD 1 "Fran"
Test Week WOD 1 "Fran"
21-15-9
Thruster (95/65)
Pull Up
Friday, February 14 2020
Cupid's Arrow
Cupid's Arrow Members Only Event 2 Video released at Noon on our YouTube channel

20 x Snatch (155/105)
40 x Wall Ball (20/14) to 10'
150ft Handstand Walk
40 x Wall Ball (20/14) to 10'
20 x Snatch (155/105)
*Sub Bear Crawl for HS Walk*
*13 MIN CAP*
Thursday, February 13 2020
Sy's B-Day WOD
Sy's B-Day WOD 40-30-20-10
Pull Up
Sumo Deadlift High Pull (75/55)
Burpee to 6" Target Above Reach
*15 MIN CAP*
Wednesday, February 12 2020
Jay Burchfield's B-Day WOD
Jay Burchfield's B-Day WOD 7 Rounds:
7 x Unbroken Bear Complex
*Increase load after every successful round
*Rest 1 minute between rounds
*Score is highest unbroken set of 7
*20 MIN CAP*


*1 Bear Complex = Clean, Front Squat, Shoulder to Overhead, Back Squat, Shoulder to Overhead
7 Bear complexes must be unbroken for round to count

Tuesday, February 11 2020
Zoey's B-Day WOD
Zoey's B-Day WOD 10 x Bar Muscle Up
30 x Clean (95/65)
100 x Double Under
10 x Bar Muscle Up
25 x Clean (135/95)
100 x Double Under
10 x Bar Muscle Up
20 x Clean (185/125)
100 x Double Under
10 x Bar Muscle Up
15 x Clean (205/135)
100 x Double Under
10 x Bar Muscle Up
10 x Clean (225/155)
100 x Double Under
*21 MIN CAP*
Monday, February 10 2020
Abaddon
Abaddon 18 MIN AMRAP:
6 x Toes 2 Bar
5 x Bar Facing Burpee
4 x Deadlift (255/175)
Friday, February 7 2020
Anubis
Anubis 10-8-6-4-2
Deadlift (275/185)
Burpee Ring Muscle Up
*12 MIN CAP*
Thursday, February 6 2020
Nauvoo
Nauvoo 3 Rounds:
50 x Wall Ball (20/14) to 10/9'
100' Handstand Walk
*16 MIN CAP*

*Sub 100' Reverse Bear Crawl*
Wednesday, February 5 2020
Rocinante
Rocinante 21-15-9
Power Clean (115/85)
Burpee Box Jump Over (24/20)
Jerk (115/85)
*12 MIN CAP*
Tuesday, February 4 2020
Megan Burchfield's B-Day WOD
Megan Burchfield's B-Day WOD 15 MIN EMOM:
3 x Bar Facing Burpee
1 x Squat Clean Thruster
*Increase Load Every 5 MIN*

Then

"Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
*For RX, Sets must be unbroken to count*
*9 MIN CAP*
Monday, February 3 2020
Hail to the Chiefs
Hail to the Chiefs 5 Rounds:
15 x Snatch (75/55)
15 x Toes 2 Bar
400m Run
*25 MIN CAP*

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