Month: February 2019

CrossFit WOD, February 22, 2019

Feb 22nd Skill Metcon 4 Forward rolls 4 TGU Metcon Metcon (AMRAP – Reps) Team AMRAPs 6 min per 1 min rest and rotate: Sled 135/90# G2OH 115/75# Toes to bar Teams of 3 or 4 Metcon (AMRAP – Reps) Team AMRAPs 6 min per 1 min rest and rotate: Sled 90/45# G2OH 75/55# Knees… Read more »

CrossFit WOD, February 21, 2019

Feb 21st Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Cash Out Metcon 1 minute couch stretch each side 2 samson stretch each side 20 scorpions 1 min sink stretch or prayer stretch

CrossFit WOD, February 20, 2019

Feb 20th Weightlifting Metcon (Weight) Snatch complex: Power+Hang (full)+OHS Metcon (Weight) 2 Power snatch + 2 OHS Metcon 30 Muscle-Ups (Time) 30 muscle-ups for time Metcon (Time) 45 Burpee pull ups

CrossFit WOD, February 19, 2019

Feb 19th Gymnastics Metcon 6 sets: 30sec L-sit 20 Arch rocks Metcon 6 sets: 30sec Tuck hold or hang 30sec Arch hold Metcon Metcon (Time) 4 Rounds: 15 Deadlift 25 Sit up 20/15 cal Bike Metcon (Time) 4 Rounds: 15 Deadlift 25 Sit up 12/8 cal Row

CrossFit WOD, February 18, 2019

Feb 18th Weightlifting Metcon (Weight) Thruster + Push press + Push jerk + Split jerk Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

CrossFit WOD, February 15, 2019

Feb 15th Weightlifting Overhead Squat (10-8-6-4-2-1-1-1) 20 minutes to test Front Squat (10-8-6-4-2-1-1-1) 20 minutes to test Metcon Metcon (Time) "Air force" 95/65# 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats *EMOM 4 burpees

CrossFit WOD, February 14, 2019

Feb 14th Skill Metcon Row/ Rowling/ Segmented rowing/ Sprint starts Metcon Metcon (AMRAP – Reps) Partner workout 500m row/ski while partner accumulates reps of: Toes to bar D-ball over the shoulder70/50# Double unders Metcon (AMRAP – Reps) Partner workout 500m row/ski while partner accumulates reps of: Knees to chest D-ball over the shoulder 50/25# Single… Read more »

CrossFit WOD, February 13, 2019

Feb 13th Weightlifting Deadlift (2-2-2-2-2-2) Metcon Metcon (AMRAP – Reps) 8 minute AMRAP: 2-4-6… Muscle ups 12-14-16… DB Snatch 50/35# Metcon (AMRAP – Reps) 8 minute AMRAP: 2-4-6… Burpee pull ups 12-14-16… DB Snatch 30/20#

CrossFit WOD, February 12, 2019

Feb 12th Metcon Metcon (Time) With 2 KBs: 800m Farmer carry 400m Front rack carry 200m OH carry WOD if weather permits. L2=53/35# L1=35/26 or use DBs Metcon (AMRAP – Reps) 21min alternating emom: 10/7 Calorie bike 15 RKBS 70/53# 20 Box jumps 24/20in Start with a score of 21. For any minute that you… Read more »

CrossFit WOD, February 11, 2019

Feb 11th Weightlifting Metcon (Weight) Clean complex: Power clean + Jerk + Hang clean + Jerk Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Metcon (Time) 2 Rounds for time: 50 Pullups 50 Pushups 50 Situps 50 Air squats 20 minute time cap