WOD

Thursday February 20

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Strength20:00 - 40:001 1/4 Front Squats (Heavy 3)Build to a heavy 3 in 8 sets. Rest 2:00 - Goal: Exceed loading from last week by 5-10#s if you're feeling good.Metcon40:00 - 55:00Grace (Time)For Time: 30 Clean and...

Wednesday February 19

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Metcon20:00 - 40:00Metcon (AMRAP - Rounds and Reps)AMRAP in 3 Minutes: 30 Double Unders 10 Pull Ups 10 Overhead Squats (95/65)* Rest 90s between rounds. PICK UP WHERE YOU LEFT OFF. * Repeat for a total of 4 Rounds...

Tuesday February 18

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Strength15:00 - 35:001A: Single Arm DB Bench Press (4 x 8 )No rest.Slightly heavier than last week1B: Inverted Row (4 x 12)Rest 60sMetcon35:00 - 55:00Metcon (Time)5 RFT: 15 Push Press (105/75) 15 Box Jumps (24, 20) 15...

Monday February 17

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Strength15:00 - 40:00Sumo Deadlift (1RM)Against a band Build to 1RM in 10 sets. Rest 1:30-2:00 - Goal: 85% of 1RM (without a band)Metcon40:00 - 55:00BCF Benchmark 4 (AMRAP - Rounds and Reps)AMRAP 10: 10 Russian KBS(70,...

Sunday February 16

Battleship CrossFit - CrossFitWarm-up400 Meter Run 20 Walking BW Lunges 20 Abmat Sit-ups 100 Single Unders 20 Air Squats 20 Hollow Rocks 400 Meter RunMetconRun For Your Life (Distance)AMRAP 20: 200 Meter Run Rest 30s - Goal: This is a benchmark workout to test aerobic...

Saturday February 15

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Metcon20:00 - 55:00Metcon (AMRAP - Reps)With a running clock with a partner for MAX REPS: From 0:00 - 15:00: 5Min AMRAP - Wall balls (20, 14) 5Min AMRAP - Calorie Row 5Min AMRAP - Sandbag Over Shoulder (80/60) *REST 5...

Friday February 14

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Metcon20:00 - 55:00Metcon (Time)For time: 40-30-20-10 Hand Release Push-ups Air Squats *400m Run after each round (ending with run)*30:00 Cap* RX+: With a 20/10# vest L3: Box Push Ups L2/L1: Reps of 30-20-15-10-5Cash...

Thursday February 13

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Strength15:00 - 50:001: Power Clean (1 EMOM x 10 Minutes)Build to a heavy power clean over the course of 10 sets. Goal: build to 85-90% of current 1RM in known2: 1 1/4 Front Squat (6 x 3, Building to Heavy 3)Rest 2:00 -...

Wednesday February 12

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Skill15:00 - 30:00Metcon (No Measure)Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill.- This should be the same skill as last week to ensure we are making progress.Metcon30:00 - 55:00Metcon (AMRAP -...

Tuesday February 11

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Strength15:00 - 35:001A: Single Arm DB Bench Press (4 x 6-8 Each)No rest.1B: Inverted Row (4 x 10-15)Rest 60sRest 60sMetcon35:00 - 55:00Metcon (Time)4 Rounds of: 200m Run 15 T2B 15 Double KB Clean + S2OH (53s/35s) *REST...

Monday February 10

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Strength15:00 - 40:00Deadlift (6 x 5, Building)Touch n go set Goal: 80-85% of 1RM if known.Metcon40:00 - 55:00BCF Benchmark #3 (Time)3 RFT: 15 Power Cleans (95, 65) 15 Thrusters (95, 65)*7:00 Time Cap Rx+:(115, 75) L3:...

Sunday February 9

Battleship CrossFit - CrossFitWarm-upBP Lower Warm-up Consists of: With a barbell + foam roller + heavy band 2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each...

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