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

CrossFit WOD, January 29, 2019

Jan 29th

Weightlifting
Bench Press (8-8-8-8-8)
Metcon (Time)
5 Rounds:
6 Ring dips
12 DB snatch 50/35#
12 Pistols
Metcon (Time)
5 Rounds:
6 HR push ups
12 DB snatch
12 Jumping lunges

CrossFit WOD, January 28, 2019

Jan 28th

Weightlifting
Clean Complex – 3 position pull (1-1-1-1-1)
Hi Hang Clean
Hang Clean
Clean

Metcon
Metcon (Time)
9-6-3 Clean 185/135#
18-12-6 Box jump 24/20in
Metcon (Time)
9-6-3 Clean 135/95#
18-12-6 Box jump 20/12in

CrossFit WOD, January 25, 2019

Jan 25th

Weightlifting
Farmer Carry Step Up (20-20-20-20)
With 2 Kettlebells/Dumbbells in each hand step up on a box that puts hip crease below parrallel

Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
6 Clusters 135/95#
12 Toes to bar
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
12 Wall balls 20/14#
12 Sit ups

CrossFit WOD, January 24, 2019

Jan 24th

Skill
Metcon (AMRAP – Reps)
Tabata Double unders
Tibet Bike (Cals)
Metcon (AMRAP – Reps)
Tabata Single unders
Tibet Row (Cals)

Metcon
Metcon (Time)
3 Rounds:
21 Burpee
15 Box jump 24/20in
9 Push up