2/14/24

Black/Blue/Grey WOD

Complete Any/All Tests that you want

1) Fitnessgram Push Up Test
– Chest to Floor, Arms Locked Out (from Knees)

2) Fitnessgram “Curl Up” Test
– Fingers INTERLOCKED Behind head, no ab-mat, no anchors (normal ab-mat sit-ups)

3) Fitnessgram 20m Pacer Test
– Run from 1 line to the other before the next “Beep”
– You get 1 free “miss”, on your 2nd miss you are done

February “Cool” Board
***Make some goals for yourself for February

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2/13/24

Every 30 Seconds Complete 1 Snatch (Squat or Power) for 10 Minutes (21 Sets)

Then…..

Black/Blue/Grey WOD

“Disneyland”

For Time:
2.0/1.7 Km Bike
200m DBell Farmer’s Carry, No Hook Grip (70/45)

February “Cool” Board
***Make some goals for yourself for February

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2/12/24

Every 30 Seconds Complete 1 Squat Clean Thruster for 10 Minutes (21 Sets)

Then…..

Black/Blue/Grey WOD

“Disney World”

As Many Rounds As Possible 10 Minutes of:
4/3 Strict Pull-Ups
8 Handstand Push Ups
12 Pistols, Alternating

February “Cool” Board
***Make some goals for yourself for February

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2/9/24

Black/Blue/Grey WOD

“Shoo Fly”

For Time:
20/14 Calorie Assault Runner
18 Toes-to-Bar
16 DBell Snatches, Alternating (70/45)

20/14 Calorie SkiErg
18 Toes-to-Bar
16 DBell Snatches, Alternating (70/45)
20/14 Calorie Row
18 Toes-to-Bar
16 DBell Snatches, Alternating (70/45)
20/14 Calorie Bike
18 Toes-to-Bar
16 DBell Snatches, Alternating (70/45)
80 Double Unders
18 Toes-to-Bar
16 DBell Snatches, Alternating (70/45)

February “Cool” Board
***Make some goals for yourself for February

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2/7/24

Every 2 Minutes Complete 2 Front Squats for 10 Sets
*Please Share the Racks

Then…..

Black/Blue/Grey WOD

“KISS”

3 Rounds For Time of:
200m Shuttle Run (10 x 20m)
20 V-Ups

February “Cool” Board
***Make some goals for yourself for February

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2/5/24

Every 4 Minutes Complete 10 Deadlifts for 4 Sets
*Tap & Go Reps

Then…..

Black/Blue/Grey WOD

“Francis”

As Many Reps As Possible in 6 Minutes of:
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – …
Thrusters (95/65)
Chest-to-Bar Pull-Ups

February “Cool” Board
***Make some goals for yourself for February

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2/2/24

Black/Blue/Grey WOD

“Tutu”

15 Rounds For Time of:
2 Power Cleans (Heavy)
2 Jerks (Heavy)
22 Double Unders

February “Cool” Board
***Make some goals for yourself for February

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1/31/24

Black/Blue/Grey WOD

“Until Death Do Us Part”

Every 2:30 For As Long As Possible Complete:
10′ Walking Lunge Holding KB in Goblet (53/35)
1 Single Arm Russian KB Swing, 1 Rep EACH Arm & Alternating (53/35)
1 Bar Muscle-Up
*Every 2:30 ADD 10′ of Lunges/1 KB Swing Each Arm/1 Bar Muscle-Up Until Failure

January “Cool” Board
***Make some goals for yourself for January

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