Category: Uncategorized

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

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… Read more »

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… Read more »

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… Read more »

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… Read more »

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