ENDURANCE-Hall 4
| 13.02 | Endurance |
| WOD: PARTNER WOD | |
| A) 16 min AMRAP | |
| – 30 Devil Press @2×15/10kg | |
| – 60 cal Row | |
| REST 3 min | |
| B) 16 min AMRAP | |
| – 30 DB Thrusters @2×15/10kg | |
| – 60 cal Bike Erg | |
| 15.02 | Endurance |
| WOD: PARTNER WOD | |
| FOR MAX CAL on each machine | |
| A) 10 min AMRAP – Row | |
| B) 10 min AMRAP – Bike Eg | |
| C) 10 min AMRAP – Ski Erg | |
| Rest 3 min in between. |
U1 LITE-Hall 4
| 14.02 | CrossFit Lite |
| A) 3 x 90-sec AMRAP Sandbag/D-ball Over Barbell Flip @AHAP | |
| B) WOD: 5 ROUNDS | |
| – 50m Double KB/DB Farmers Carry @AHAP | |
| – 10 Burpees Over the DB/KB Jump | |
| C) Finisher: 4 x 45 sec Plank Hold | |
| 16.02 | CrossFit Lite |
| A) Power Snatch 3-3-2-2-1-1-1 @ Build Up | |
| B) WOD: Every 90 sec x 10: | |
| – 15/10 cal Row | |
| – 2 Power Snatch @70% of part A. | |
| 17.02 | CrossFit Lite |
| WOD: HERO WOD ” MORRISON” Lite | |
| FOR TIME | |
| 50-40-30-20-10 | |
| – Wall Balls @6/4kg | |
| – Box Jumps | |
| – KB Swings @20/12kg | |
| 18.02 | CrossFit Lite |
| WOD: BUDDY WORKOUT | |
| 30 ROUNDS | |
| – 5 Pull Ups | |
| – 3 Hand Release Push Ups | |
| – 1 Power Clean | |
| RX= 70/50kg | |
| RX+=80/60kg | |
| RX++=102/70kg | |
| Swap with buddy after completing full round. |
U1 FUNDAMENTALS-Back Hall 4
| 8-2-2023 | Fundamental #12 Turkish Get Up & Kettlebell Snatch |
| 13-2-2023 | Fundamental #10 Snatch |
U1 Fit Mom-Back Hall 4
13-02-2023 & 17-02-2023
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