WEDNESDAY
“Take Me Down”
20 Mins to work to a 1RM Strict Barbell Press (from floor)
This means you must clean the bar first, then strict press it.

WOD
18-15-12-9-6-3
DB Thrusters 35/25 FB: 50/35
Pullups FB: C2B
Cals Row/Bike

TUESDAY
“Technical Skills”

Skill Work:
Handstands 12 mins (If able, try to hit all 3 drills)
Static Holds (against wall or free standing)
Weight shifting (shifting weight back and forth between L and R arms; Shoulder Taps)
Walking (Practice or 4 x 30’ UB sets)

WOD
6 Rounds:
3 Jerks (Power or Split) 165/110 FB: 185+/125+
200m Run
24 Air Squats
8/6 Ring Dips FB: 4/2 Muscle-Ups

Note:
This is the last day to sign your team up for the Flip Cup Tournament on March 4th to guarantee yourself a t-shirt. You can always register up to the 4th, but we will only have shirts for those who register before the 21st.

MONDAY
“Hunger Games”
Strength: Front Squat w/ 3 sec Pause in bottom of squat
6 sets of 4 reps; starting at 40% of 1 RM FS, then build each set.

WOD
13 Min AMRAP:

90 Double Unders
70 Wall Balls 20/14
50 KB Swings 53/35 FB: 70/53
30 Box Jump Overs 24/20”
10 Goblet Squats
Max burpees in remaining time

Notes:
1) We will have regular hours on Monday. Why you ask, cause this is the Felix baby :)
2) In addition, tomorrow morning Felix will be supplying breakfast from 5:45am till about 10am. Eggs, hash browns, bacon & sausage, pasties, bagels with schmear, and coffee. Why, cause we love you.
3) We will be making an announcement later this week on how we plan to run our CrossFit Open workouts.

Look forward to seeing you all in the morning :)
CrossFit Felix Team

FRIDAY
“Plus Two”

Warm Up:
Spell Your Name, 3, 2, 1, GO...
A: 10 Jumping Jacks
B: 10 Crunches
C: 10 Air Squats
D: 10 Push-Ups
E: 30 Sec Wall Sit
F: 10 Burpees
G: 10 Arm Circles
H: 10 Squats
I: 10 Jumping Jacks
J: 10 Sit-Ups
K: 10 Push-Ups
L: 30 Sec Wall Sit
M: 10 Burpees
N: 10 Jumping Jacks
O: 10 Burpees
P: 10 Arm Circles
Q: 10 Sit-Ups
R: 10 Push-Ups
S: 10 Burpees
T: 10 Air Squats
U: 10 Arm Circles
V: 30 Sec Wall Sit
W: 10 Buprees
X: 10 Jumping Jacks
Y: 10 Sit-Ups
Z: 10 Push-Ups

Core & Stability Work
I. 10 Mins to Build to a Heavy or Awkward Object TGU or Weighted/OH Pistol (DB, KB, Bar)
Ii. Then, 30 for time at one level lighter than the heaviest you finished with.

WOD:
15 Min AMRAP
2 Rounds:
10 Push Press 95/65 FB: 135/95
10 Pullups FB: C2B
10 Butterfly Situps FB: GHD Situps

2 Rounds:
12 Push Press
12 Pullups FB: C2B
12 Butterfly Situps FB: GHD Situps

2 Rounds:
14 Push Press
14 Pullups FB: C2B
14 Butterfly Situps FB: GHD Situps
Continue with pattern until time ends

THURSDAY
“Hold Still...then, Move!”

12 Min AMRAP
1 min Top of Pull-up Hold
1 min L-sit Hold
1 min HS hold
1 min Squat hold
(If you cannot perform hold for the entirety of the minute, rest and finish the minute on that hold. Effort is as few “sets” as possible to get through each hold. Cycle through the 4 holds until time expires.)

WOD
12 Min AMRAP
9-7-5
Power Snatch 95/65 FB: 120+/80+
OHS
OH Lunges