Wednesday Feb 10th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
9 Bar Muscle Ups
21 Push Jerk (115/85)
7 Bar Muscle Ups
15 Push Jerks
5 Bar Muscle Ups
9 Push Jerks

*Pack
7-5-3 – Bar Muslce Ups
21-15-9 Push Jerk (95/65)
0r
9-7-5 Pull Up/Ring Dip
21-15-9 Push Jerk (95/65)
*Pup
9-7-5 Ring Row/P-Bar Dip
15-12-9 Push Jerk (Scale as needed)

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch + OH Squat
*Set 1 @ 60% x 2 + 1
*Sets 2-3 @ 65% 2+1
*Sets 4-5 @ 70%+ x 1+1

B. Every 4 mins x 3 sets
Back Squat x 10
* 60% of 1RM

C. EMOM x 10 min
Min 1: 5 P.Snatch (65% of 1RM)
Min 2: 40 Unbroken Dbl-Unders
*TnG if you can

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch + OH Squat
*Set 1 @ 65% x 2 + 1
*Sets 2-3 @ 70% 2+1
*Sets 4-6 @ 75%+ x 1+1

B. Every 4 mins x 3 sets
Back Squat x 10
* 70% of 1RM

C. EMOM x 10 min
Min 1: 5 P.Snatch (70% of 1RM)
Min 2: 60 Unbroken Dbl-Unders
*TnG if you can

2-A-DAY

For time:
9 Bar Muscle Ups
21 Push Jerk (115/85)
7 Bar Muscle Ups
15 Push Jerks
5 Bar Muscle Ups
9 Push Jerks

L2:
7/5 Bar Muscle Ups
21 Push Jerk (95/65)
5/3 Bar Muscle Ups
15 Push Jerks
3/1 Bar Muscle Ups
9 Push Jerks

* If you don’t have a full Bar Muscle ups, you may sub a Bar Muscle Ups off a Box.
* If you don’t have a Bar Muscle ups, you may sub Russain Dips off the Block or P-Bars.

Tuesday Feb 9th

– No Midday 3.0
– Gymnastics with Sam from 7:00pm-8:30pm

* The gym will be running set “Rest Days” for the next 7 weeks to accommodate the schedule of the CrossFit Open.Rest Days, will now be on Tuesdays & Fridays with normal Rest Day hours of
(6:00am, 7:00am, 10:30am, 4:30pm, 5:30pm ) Regular training days will be on Wed/Thur/Sat/Sun/Mon with normal gym hours.

WOD
Rest Day

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-7:30pm

Strength
* New Block starts tomorrow Feb 10th and will run until March 24th.

Monday Feb 8th

The Gym will be CLOSED today for the Family Day Holiday.

* Staring tomorrow, Tuesday Feb 9th the gym will be running set “Rest Days” for the next 7 weeks to accommodate the schedule of the CrossFit Open.

Rest Days, will now be on Tuesdays & Fridays with normal Rest Day hours of
(6:00am, 7:00am, 10:30am, 4:30pm, 5:30pm ) and regular training days will be on Wed/Thur/Sat/Sun/Mon with normal gym hours.

Sunday Feb 7th

– Midday 3.0 from 10:30am-2:00pm

WOD

OH Squat
10-5-3-1-1-1-3-5-10

A. 2 sets of
OH Squat x 7 reps @ 40-50%
B. Building to a Heavy set of each rep count.
Set 1 x 10 reps
Set 2 x 5 reps
Set 3 x 3 reps
Set 4 x 1 rep
Set 5 x 1 rep
Set 6 x 1 rep
Set 7 x 3 reps
Set 8 x 5 reps
Set 9 x 10 reps
* Pack – Same as Rx
* Pup – OH Squat x 5 reps/set

CashOut:
5 min AMRAP
15 Wall Balls
50 Dbl-Unders

Strength

L1: Do the Class.

L2: Do the Class.
A. Every 2 minutes x 10 sets
P.Snatch + S.Balance + OH Sq
* Sets 1-5 @ 70% of 1RM Snatch
* Sets 6-10 @ 75% of 1RM Snatch

B. AMRAP in 5 minutes
15 Thrusters (95/65)
10 Bar Facing Burpees

L3: Do the Class.
A. Every 2 minutes x 10 sets
P.Snatch + S.Balance + OH Sq
* Sets 1-5 @ 75% of 1RM Snatch
* Sets 6-10 @ 80% of 1RM Snatch

B. AMRAP in 5 minutes
15 Thrusters (95/65)
10 Bar Facing Burpees

2-A-DAY

Mobility or Light Skill work.

Saturday Feb 6th

– Midday 3.0 from 9:00am-11:30am
– #CDP with Sean & Sully from 11:30am-1:00pm

WOD

AMRAP in 15 minutes
15 Deadlift (185/135)
20 Push Ups
10 Strict Knees to Elbows

*Pack
AMRAP in 10 minutes
10 Deadlift (185/135)
15 Push Ups
10 Strict Knees to Elbows
*Pup
AMARP in 10 minutes
10 Deadlift (135/95)
10 Push Ups
10 Strict Knees Tucks

Strength

L1: Do the Class.

L2: Do the Class.
EMOM x 15 min
Min 1: 10 Deadlifts (205/145)
Min 2: 5 S.HSPU or 10 DB Press (45/30)
Min 3: 10 Wtd V-Ups (14/8-10)
*Use Med Ball

L3: Do the Class.
EMOM x 15 min
Min 1: 10 Deadlifts (225/155)
Min 2: 10 S.HSPU
Min 3: 10 Wtd V-Ups (14/8-10)
*Use Med Ball

2-A-DAY

#CDP

Thursday Feb 4th

– Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds for time
250m row
21 KB Swings (1.5/1pd)
21 Sit Ups
400m run

*Pack
Same as Rx
*Pup
3 rounds for time
250m row
15 KB Swings (Scale as needed)
21 Sit Ups
400m run

Strength

L1: Do the Class.

L2: Do the Class.
3 rounds for time
75 Dbl-Unders
15 Hang Power Clean (95/65)
15 TTB
400m run

L3: Do the Class.
3 rounds for time
100 Dbl-Unders
21 Hang Power Clean (95/65)
21 TTB
400m run

2-A-DAY

Mobility & Light Skill work.

Wednesday Feb 3rd

– Midday 3.0 from 10:30am-12:30pm

WOD

Back Squat
5-5-5-5-5

A. 2 sets of:
Back Squat x 7 reps @ 40-50%
B. 2 sets of:
Back Squat x 5 reps @ 50-60%
Suggested Increases:
Set 1 x 5 @ 70%
Set 2 x 5 @ 75%
Set 3 x 5 @ 80%
Set 4 x 5 @ 85%
Set 5 x 5 @ 90% +
* Pack – 5 sets x 5 @ 60-85%+
* Pups – 5 sets x 5 @ 50-60 % Effort

CashOut:
3 rounds
10 Pull Ups
15 Burpees

Strength

L1: Do the Class.

L2: Do the Class.
A. 5 sets of
Back Squat x 5 @ 80%
Rest 3 minutes

B. 3 rounds
10 CTB Pull Ups
15 Burpees

L3: Do the Class.
A. 5 sets of
Back Squat x 5 @ 85%
Rest 3 minutes

B. 3 rounds
15 CTB Pull Ups
15 Burpees

2-A-DAY

Mobility & Light Skill work.

Tuesday Feb 2nd

– Midday 3.0 from 10:30am-12:30pm
– Gymnastics with Sam from 7:00pm-8:30pm

Skill: 3 sets
Max Handstand Hold (Heel against the wall)
Rest 1-2 minutes between

10 rounds of:
Tabata Bottom Squats
*Score is your total reps completed.
*Holding the bottom of the squat for the 10 seconds of rest.

*Pack & Pups
10 rounds
Tabata Squats

CashOut:
3 sets
250m row
25ft Samson Stretch
25ft V-Step

Strength

L1: Do the Class.

L2: Do the Class.
A. 3 sets
Max Strict HSPU or HS Hold
Rest 2 minutes between

B. 10 rounds of:
Tabata Front Squats (75/55)
*Score is total reps

L3: Do the Class.
A. 3 sets
Max Strict HSPU
Rest 2 minutes between

B. 10 rounds of:
Tabata Front Squats (95/65)
*Score is total reps

2-A-DAY

Mobility & Light Skill work.