February 2022

“BULGER” 10 Rounds For Time: (35min cap)Run 150 meters MRX 100 meters7 Chest to Bar Pull-ups MRX 7 Pull-Ups7 Front Squats 135/95lbs MRX 95/65 7 Handstand Push-Ups MRX 2/4″ Rise

Bench Press & Sumo Deadlift E2MOM 4 Bench Press – 4 Sumo Deadlifts 3 Bench Press – 3 Sumo Deadlifts 2 Bench Press – 2 Sumo Deadlifts 1 Bench Press – 1 Sumo Deadlifts 2 Rounds For Time: (16min cap) 800m Run/Row or 2k Bike 40 Barbell Push-ups MRX Push-ups20 Sumo Deadlifts 275/185 RX+315/215 MRX 205/135 Core Development

“Where’s the BarBell?” by DB For Time: (35min cap) 800m Run/ROW or 2km Bike5 Ring Muscle-Ups MRX Chest to Bar Pull-ups25 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 600m ROW/Run or 1.5km Bike (opposite) 10 Bar Muscle-Ups MRX Burpee Pull-ups40 Handstand Push-Ups MRX Hand Release Push-Ups 400m ROW/Run or 1km Bike (opposite) 15 Muscle-Ups (bar or ring) MRX Burpee Chest

Team WOD 6 Rounds For Time: (20min cap)8 Synchronized Hang Power Snatch8 Alternating Over the Box Burpees RX 24” MRX 20” 16 Partner Passing Wallball Sit-ups RX 20lb MRX 14 Barbell = 95/65 RX+115/75 MRX 75/55 Core & Snatch Development 24 Right Knee to Left Elbow Plank Tucks 24 Barbell or PVC Sotts Press (snatch grip) 24 Left

OPEN WOD 22.1 Complete as many rounds as possible in 15 minutes of: 3 Wall Walks 12 Dumbbell Snatches 50/35 55+/Teens 14-15 35/20 15 Box Jump-Overs 24/20″ Scaled = Scaled wall walks, 35/20 dumbbell, may step on box jump-overs Foundations = 3 Bear Crawls, 20/10 dumbbell, 12″ box step-overs For complete movements standards and workout

Back Squat Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 For Time: (20min cap) 400m Run/Row or 1k Bike 40 Pull-ups RX+ Chest to Bar MRX Ring Rows Rest 1min 400m Run/Row or 1k Bike40 Back Squats 95/65 RX+115/75 MRX 75/55 Rest 1min 200m Run/Row or 0.5k Bike 20 Pull-ups Rest 1min 200m Run/Row or 0.5k Bike

Clean & Jerk E2MOM (Build up) 3 – 2 – 2 – 1 – 1 – 1 – 1 – 1 “Bob the Builder” by DB 16min Build Up AMRAP: 10 Clean & Jerks5 Bar Facing Burpees *Add weight at completion of each round* *Men C&J Weights = 75 – 95 – 115 – 135

“CrossFit Total” 15 minutes 3 attempts at the Squat 15 minutes 3 attempts at the Press 15 minutes 3 attempts at the Deadlift *The order for performing the 3 lifts will be squat, press, and then deadlift. *The best single attempt for each of the three lifts are added together for the CrossFit Total. *Press

Bench Press 15 min to achieve a 20 rep max Bench Press “Presidential Picks” by DB 5 Rounds For Time: (20min cap) 15 Box Jumps/Step-ups 24/20” or 10 Box Jumps 30/24″ 15 Pull-Ups or 10 Chest to Bar15 Push-Ups or 10 Handstand Push-Ups15 AbMat Sit-ups Unanchored or 10 GHD Sit-ups 15 Air Squats or 10 Kettlebell Goblet Squats 70/55lbs **Can mix the 15 and 10 rep

For Time: (30min cap)400m Run/Row or 1k Bike40 Thrusters 75/55lbs RX+95/65 MRX 45/35lbs 400m Run/Row or 1k Bike40 Over the Bar Burpees200m Run/Row or 0.5k Bike20 Thrusters200m Run/Row or 0.5k Bike20 Over the Bar Burpees100m Run/Row or 0.3k Bike10 Thrusters100m Run/Row or 0.3k Bike10 Over the Bar Burpees Core & Squat Development 2 x 50m Front Rack Lunges2 x 50 Bicycle Crunches2 sets 10 Reps Pistols (alt legs)1min