February 1st WOD


C:A: Snatch (12 min emom; every 2 min perform 3 snatch)

build to a tough set

C:B: Front Squat (1-8-1-8)

Front Squat; use these percentages and rest strictly;
1st rep@97.5% 1Rm
Rest 3 min
8 reps@82.5% 1Rm
Rest 5 min
Repeat again
***this will be very heavy, do your best to complete all 8 reps unbroken. If you rest complete the set.

C:C: Muscle-ups (7 min emom)

choose unbroken set of mu's

C:D: Metcon (AMRAP - Rounds and Reps)

16 min amrap

15 PC 155/105
20 t2b
25 box jumps 24/20
30 c2b pull ups
50 du's
Ski 200m

C:E: CS - Recovery (No Measure)

Crossover Symmetry - Recovery

Level 1:

L1:A: Pause Squat (5x3)

Pause Squat@24X1; build to a tough set
Rx+: clean+pause squat

L1+:A: Clean + Pause Squat (1+2 x5)

Rx+; clean+pause squat@23X1; build to a tough set

L1:B: Metcon (Time)

For time

Buy in 50 pull ups


3 rounds

20 front squats 95/65
25 burpees

17 min time cap


For time

15 mu's



Thrusters 95/65
Bar over burpees

Level 2:

L2:A: Back Squat (5x5)

@23X1; skill work; advanced; build to a tough set

L2:A2: Powell Raise (5x8)

@3010; all sets working

L2:B: Metcon (Time)

For time


Cal row
Row over burpees
Air squats

L2:C: Mobility (No Measure)



Monday - Thursday: 

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5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM