CrossFit WOD, February 26, 2019

Feb 26th

Gymnastics
Ring Dips (5-5-5-5-5)
Bent Over Row (8-8-8-8-8)

Metcon
Metcon (3 Rounds for reps)
30 Burpee pull ups
40 Burpee box jumps
50 Bar facing burpees
*Rest 2 minutes between each

5 minute time cap for each

CrossFit WOD, February 25, 2019

Feb 25th

Weightlifting
Banded Press (8-8-8-8)
Good Mornings (12-12-12-12)
With a barbell or band

Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
20 Deadlift 115/75#
15 GHDSU
10 Push press 115/75#
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
20 Deadlift 75/55#
15 Sit ups
10 Push press 75/55#

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 to chest

Teams of 3 or 4

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 unders

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#