CrossFit WOD, February 9, 2019

Feb 9th

Metcon
Tabata Squats (AMRAP – Reps)
8 Rounds of 20 sec of work 10 sec of rest of max effort air squats
Tabata Push ups (AMRAP – Reps)
8 rounds of 20 sec work 10 sec rest of max effort push ups
Tabata Sit ups (AMRAP – Reps)
8 Rounds of 20 sec work 10 sec rest of max effort sit ups. Score is lowest round.
Tabata Row (watts) (AMRAP – Reps)
8 Rounds of 20 sec work 10 sec rest of max effort rowing for watts. Score is lowest round.

CrossFit WOD, February 8, 2019

Feb 8th

Gymnastics
Metcon (AMRAP – Reps)
4 sets:
2 Strict pull ups + 4 Kipping pull ups

3 minute butterfly practice or max set of unbroken pull ups

Metcon (AMRAP – Reps)
4 Sets:
20 sec active hang
10 Beat swings
5 Banded kip (keep legs straight!!!)

3 minutes to test pull ups

Metcon
Metcon (Time)
21 Snatch 135/95#
9 Pull ups
15 Power Snatch
15 Pull ups
9 OHS
21 Pull ups

CrossFit WOD, February 7, 2019

Feb 7th

Metcon
Metcon (AMRAP – Rounds and Reps)
22min Partner amrap:
20 Medball sit ups 20/14#
30 Deadlifts 225/155#
40 Box jumps 30/24in
50 Calories (machine of your choice)
Metcon (AMRAP – Rounds and Reps)
22min Partner amrap:
20 Medball sit ups 14/10#
30 Deadlifts 135/95#
40 Box jumps 24/20in
50 Calories (machine of your choice)

CrossFit WOD, February 6, 2019

Feb 6th

Gymnastics
Metcon (AMRAP – Reps)
4 sets:
2 Strict pull ups + 4 Kipping pull ups

3 minute butterfly practice or max set of unbroken pull ups

Metcon (AMRAP – Reps)
4 Sets:
20 sec active hang
10 Beat swings
5 Banded kip (keep legs straight!!!)

3 minutes to test pull ups

Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Metcon (Time)
J.T.
21-15-9 reps of:
DB push press
HR push ups
Burpees

CrossFit WOD, February 5, 2019

Feb 5th

Weightlifting
Thruster (3-3-3-3-3)

Metcon
Metcon (Time)
8 Rounds:
10 Burpees
20 Lunges
30 Double unders
Metcon (Time)
8 Rounds:
8 Burpees
20 Lunges
60 Single unders

15 minute time cap

CrossFit WOD, February 4, 2019

Feb 4th

Weightlifting
Deadlift (5-5-5-5-5)

Metcon
Metcon (Time)
3 Rounds:
20 KB squat cleans 53/35#
40 Mountain climbers

Count mountain climbers &1 &2 &3
Metcon (Time)
3 Rounds:
20 KB taters 35/26#
40 Mountain climbers

Count mountain climbers &1 &2 &3

CrossFit WOD, February 1, 2019

Feb 1st

Skill
Metcon
Hinshaw and Double under practice

Metcon
Metcon (AMRAP – Reps)
3min AMRAPs:
Rope climbs
Double unders
KBS 53/35#
Burpees
Metcon (AMRAP – Reps)
3min AMRAPs:
Rope get up + rope pull up
Single unders
KBS 35/26#
Burpees

CrossFit WOD, January 31, 2019

Jan 31st

Weightlifting
Paused Front Squat (3-3-3-3-3)
3 sec pause at the bottom of the first rep of each set.

Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Metcon (Time)
1000m Row
50 Wall balls
30 Banded pull ups

CrossFit WOD, January 30, 2019

Jan 30th

Skill
Metcon
GHD review hip ext + sit ups While warming up deadlifts

Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
15 Deadlift 225/155#
525m Run
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
15 Deadlift 155/115#
525m Run