Monday 2/17/2025

Strength 
Clean Deadlift 1x1
Build up to a Heavy Clean Grip Deadlift
in 15:00

WOD
"Big Bear"
For Time:
15-10-5
Dumbbell Burpee Deadlift (50s/35s)
30-20-10
Toes to Bar
*15:00 Time Cap

Saturday 2/15/2025

WOD
"Thunderhead"
Teams of 2
32:00 AMRAP (1:1)
100ft Dumbbell Front Rack Carry (50s/35s)
15/12 Calorie Air Bike
100ft Weighted lunge, 50s/35s
20 Air Squats

*Every 25 feet of carry or lunge = 1 rep

Friday 2/14/2024

Strength
Power Clean + Push Jerk 6x4
Every 2:00 (6 sets)
2 Power Cleans + 2 Push Jerks (moderate-heavy)
- complete unbroken, build-in sets-

WOD
"CrossFit Open WOD 13.2"
10:00 AMRAP
5 Shoulder to Overhead 115#/75#
10 Deadlifts 115#/75#
15 Box Jumps 24"/20"

Thursday 2/13/2025

Strength 
Tempo Bench Press 8x2
8 sets
2 Tempo Bench Press (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-

WOD
"Bison"
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows (Or Bodyweight Bar Rows)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
Ring Rows