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February 2020

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Partner WOD In Teams of 3:90 DB Snatch1-Mile Run (Together)9 Rope Climbs, 15'1-Mile Run (Together)90 Burpees* 35min Time Cap Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 30min Clock 0:00 to 3:00400m Run for Time3:00 to 27:00EMOM* Row/Bike for Cals* AbMat Sit-Ups* DB Hang Power Clean* Box Step-Ups27:00 to 30:00400m Run for Time* :45 Work Each Min during EMOM* Record 400m Run Times in Notes

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY 4x E6MOM 60 Double Unders40 Wall Balls20 Slam Balls* Score Time Each Round* Start Over Every 6 Mins Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY Intervals 5x Every 5:00100m SA Suitcase Carry15 Box Jumps9 Ring/TRX Push-UpsMax Strict Pull-Ups / TRX Rows* Score Total Strict Pull-Ups / TRX Rows

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Push Press Build to a Heavy Set of 5* 15min Clock For Time 10 HSPU20 Power Snatch30 Power CleansF: 65/45P: 95/65S: 135/95* 12min Time Ca Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 26min AMRAP 10 Burpees over DB10 DB Thrusters200m Run20 KB Swings20 Reverse Lunges400m Run

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY 24min EMOM 100-200m Run10-20cal Row100' Farmers Carry, 70/5330-45 Sec Plank Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY Intervals 6x 3:00 on, 2:00 off30 Bicycle Crunches15 DB Squats:30 Wall SitMax Mountain Climbers* Score Total Mountain Climbers

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY 5 Rounds for TIme200m Run15 Deadlifts12 Box Jumps9 C2B Pull-UpsF: 95/65P: 135/95S: 185/125* 25min Time Cap Auxilliary Work 4 Sets12 BB Bent-Over Row6 Strict T2B* Record BB W Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY Intervals 6x Every 4:009 Hand Release Push-Ups15 Pull-Ups/TRX Rows21/15 Cal Row/Bike42 Double Unders* Start on HRPU Each Interval* Score Each Interval

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Front Squat Build to a Heavy Set of 3F: Tempo @ 30X1P/S: Build to a Heavy 3* 15min Clock Power Intervals 4x 3:00 on, 1:00 off3 Hang Power Cleans3 Shoulder to Overhead3 Bar Facing BurpeesF: 75/55P: 115/75S: 155/105* Start Each Round Where You Left Off Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 30min AMRAP 400m Run30 AbMat Sit-Ups20 Alt DB Snatch15 DB Goblet Squats10 SA DB Push Press L/R

Frequency Fitness Mount Pleasant – Community WORKOUT OF THE DAY For Time with a Partner 800m Run w/ WB 80 Wall Balls 40 HRPUs 600m Run w/ WB 60 Wall Balls 30 HRPUs 400m Run w/ WB 40 Wall Balls 20 HRPUs 200m Run w/ WB 20 Wall Balls 10 HRPUs Split Reps as NeededRun together w/ 1 WB

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY 16min AMRAP 9 T2B15 American KBS21/15 Cal Row/Bike/Ski F: HKR, 35/20P: T2B, 53/35S: T2B, 70/53 Auxilliary Work 3 Sets.. Building10 BB Bent Over Supine Grip Rows15 Banded Face Pulls* Record Row Weight Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 26min AMRAP 26 Cal Row26 Plank Shoulder Taps (Each)26 Lateral Plate Hops26 Mountain Climbers (Each)

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Push Press Build to a Heavy Set of 7* 15min Clock Intervals 3x 4:00 on, 2:00 offAMRAP4 HSPUs8 C2B Pull-Ups32 Double Unders Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY Double AMRAPs 12min AMRAP200m Run20 DB Snatch20 Russian TwistsRest 3:0012min AMRAP200m Run10 SA DB Squat Cleans10 Candlesticks