February 2025

“Cayenne” by DB For Total Max Rounds 3min AMRAP: 10 Shoulder to Overhead 95/65lbs RX+115/75 MRX 75/55 30 Double Unders or Crossovers or 10 Box Jumps Rest 1min 3min AMRAP: 10 Sumo Deadlift High Pull 30 Double Unders or Crossovers or 10 Box Jumps Rest 1min 3min AMRAP: 10 WallBall Shots 20/14lbs to 10/9′ MRX […]

HERO WOD “HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups MRX Pull-Ups 15 Power Cleans 135/95 MRX 95/65 21 Air Squats 400m Run with a 45/35lb plate MRX 25/15lbs *compare to Feb 22, 2024; Feb 21, 2021; Feb 26, 2017; Feb 21, 2016* Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the

Row/Bike 36/30cal or 600m Run E6MOM x 12min (score is slowest time of the 2) Open WOD 24.1 For Time: (15min cap) 21 Dumbbell Snatch Arm 1 50/35lbs MRX 35/20lbs 21 Over the Dumbbell Burpees 21 Dumbbell Snatch Arm 2 21 Over the Dumbbell Burpees 15 Dumbbell Snatch Arm 1 15 Over the Dumbbell Burpees

Bench Press Build-up — E3MOM 10 – 5 – 3 – 2 – 1 Power Tower For Max Points: 5 x 1min AMRAP: Buy-in 10 Push-Ups (at the beginning of each minute) 1 min – Max Power Cleans 115/75 MRX 75/55 = 1 point for each rep 1 min – Max Power Cleans 135/95 MRX

Open WOD 21.3 For Time: (15min Hard Cap) 15 Front Squats 95/65 MRX 65/45lbs 30 Toes to Bar 15 Thrusters Rest 1min 15 Front Squat 30 Chest to Bar Pull-Ups MRX Pull-ups 15 Thruster Rest 1min 15 Front Squats 30 Bar Muscle-Ups MRX Chest to Bar 15 Thrusters Workout 21.4 begins immediately upon completing or

S2O/Split Jerk Build Up — E2MOM 4 – 3 – 2 – 1 – 1 – 1 TEAM WOD 2min AMRAP: P1 works 1st min, P2 works 2nd min Hang Clean 95/65 RX+ 135/95 MRX 75/55 2min AMRAP: P1 works 1st min, P2 works 2nd min Shoulder to Overhead 2min AMRAP: P1 works 1st min,

Deadlift Build Up — E3MOM 10 – 5 – 3 – 2 – 1 OPEN WOD 24.2 20min AMRAP: 300m Row/Run or .7K BIke 10 Deadlifts. 185/125. MRX 135/95 50 Double Unders Core Development: 15 Reverse Rower Tucks 20 KB/WB Russian Twists 30 V-Ups 20 KB/WB Russian Twists 15 Hip Extensions

Power Clean to S2O Build-up — E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 “Punxsatawney Phil” by DB 12min Ascending AMRAP: 1 Hand-Release Push-Up 1 Pull-Up RX+ C2B 1 Power Clean 135/95 RX+ 165/115 MRX 115/75 1 Push Press or Push Jerk 2 Hand-Release Push-Ups 2 Pull-Ups RX+ C2B