CrossFit WOD, February 21, 2020

Friday 02212020

Skill
Metcon
E3MOM for 15 minutes:
50 Double Under
8 Strict Pull-ups
16 Pistols
Metcon
E3MOM for 15 minutes:
50 Single Unders
8 Strict Pull-ups (scale with bands or toe spot)
16 Lunges

Metcon
Metcon (Time)
For Time:
40 Dumbbell Burpee Box Step Overs 50# / 35# on a 24" / 20" box

15 minute cap.
L1 scale DB weight and box height.
Workout starts with DBs in hands of athlete standing up (farmer carry position), then at buzzer, descend into first burpee box step over.

CrossFit WOD, February 20, 2020

Thursday 02202020

Skill
Cleans + Split Jerks (E2MOM for 14 Minutes: 3+2)
Complete prescribed reps of each movement back to back as a single set.

Every 2 Minutes On the Minute for 14 minutes complete 3 Cleans + 2 Split Jerks
Hang Power Cleans + Push Press (E2MOM for 14 minutes: 3+2)
Complete prescribed reps of each movement back to back as a single set.

Every 2 Minutes On the Minute for 14 minutes complete 3 Hang Power Cleans immediately followed by 2 Push Presses

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many reps as possible in 7 minutes of:
15 Power Jerks 95# / 65#
35 Double Unders
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 7 minutes of:
15 Push Press 45# / 33#
70 Single unders

CrossFit WOD, February 19, 2020

Wednesday 02192020

Skill
Metcon (Distance)
Partner Run:
Alternating with a partner, run as many meters as possible in 10 minutes

One person works at a time and can run 200m, 400m, or 800m at a time.
Runs must be one of the listed distances, but can be different each turn.
L1 may modify to row, ski, or bike as needed.
Bike distances are .4 / .8 / 1.2 miles.

Metcon
Metcon (Time)
Partner Chipper for Time:
2000m Row (2k Ski or Bike 2.5 miles)
80 Toes to Bar
80 Box Jumps 24" / 20"
80 Medball Abmat Sit-ups 20# / 14#
1000m Ski or Bike 1.2 miles (1k Row)

One person works at a time.
Metcon (Time)
Partner Chipper for Time:
1600m Row
80 Hanging Knee Raises
80 Box Jumps
80 Sit-ups
800m Ski or 1 mile Bike

One person works at a time.

CrossFit WOD, February 18, 2020

Tuesday 02182020

Skill
Hang Snatch (5 reps E2MOM, 7 rounds)
Only if OHS posture is flawless!
Hang Power Snatch+Overhead Squat (5+1 E2MOM, 7 rounds)
Complete indicated number of Power Snatches from the Hang position, then immediately perform indicated number of Overhead Squats as one set.

Only squat as deep as healthy shoulder/T-spine position allows.
5 Hang Power Snatches + 1 Overhead Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP of:
3-6-9-12-15-etc. Overhead Squats 95# / 65#
1 Rope Climb

Complete 1 Rope Climb after every increasing set of OH Squats
3 OHS / 1 RC
6 OHS / 1 RC
9 OHS / 1 RC etc.
Add 3 OHS reps each set.

For scoring, use the rep count of the last round completed in Rounds, and the number of the rep you’re on at the buzzer in Reps.

Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 12 minutes of:
3-6-9-12-15-etc Goblet Squats
1 Modified Rope Climb

Complete 1 Modified Rope Climb after every increasing set of Goblet Squats
3 GS / 1 MRC
6 GS / 1 MRC
9 GS / 1 MRC etc.
Add 3 GS reps each set.

For scoring, use the rep count of the last round completed in Rounds, and the number of the rep you’re on at the buzzer in Reps.

CrossFit WOD, February 17, 2020

Monday 02172020

Skill
Metcon (AMRAP – Reps)
12 minute Working Clock:
5-8 Box Pike Handstand Push-ups
30 Hollow Rocks

No Rx.
Add deficit each round you complete 8 unbroken BPHSPUs.
Scale Hollow Rocks to Hollow Hold to build core strength.
Put number of reps from most difficult set completed for score.
Note deficit or modifications.

Metcon
Metcon (Time)
3 Rounds for Time of:
20 Calorie Machine
20 Pull-ups
20 Push-ups

10 minute time cap.
L1: 15 Calories, Ring Rows, modify Push-ups.
3 minute rest before metcon B.
Metcon (Time)
3 Rounds for Time of:
4 Wall Climbs
20 Abmat SIt-ups
20 Jump Squats

10 minute time cap.
3 minut rest before metcon A.

CrossFit WOD, February 14, 2020

Friday 02142020

Weightlifting
Deadlift (1 Rep Max Test)
Back Squat (1 Rep Max Test)
Shoulder Press (1 Rep Max Test)
Deadlift (5-5-5-5)

Metcon
Tabata Row (watts) (AMRAP – Reps)
8 Rounds of 20 sec work 10 sec rest of max effort rowing for watts. Score is lowest round.
Tabata Push ups (AMRAP – Reps)
8 rounds of 20 sec work 10 sec rest of max effort push ups, score is lowest round
Tabata Jumping Lunges (AMRAP – Reps)
8 rounds of 20 sec work 10 second rest of max effort jumping lunges, score is lowest round
Tabata Ball Slams (AMRAP – Reps)
8 rounds of 20 sec work 10 sec rest of max effort ball slams, score is lowest round

CrossFit WOD, February 13, 2020

Thursday 02132020

Core Work
Metcon
4 sets:
10 Alternating Strict Single Leg Toes to Bar
20 Stir the Pots (each direction)
15 GHD Hip Extensions
10 Arch Hold with BTN PVC strict press
Metcon
4 sets:
10 Alternating Single Leg Knee Raises
30 second Plank on Stability Ball
15 GHD Hip Extension (KB Swing Modification)
30 second Arch Hold

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 20 minutes of:
200m Run
30 Abmat Sit-ups
10 Ring Rows
20 Jack Knives

CrossFit WOD, February 12, 2020

Wednesday 02122020

Weightlifting
Shoulder Press (1 Rep Max Test)
Deadlift (1 Rep Max Test)
Shoulder Press (5-5-5-5)

Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for Time of:
Clean and Jerk 115# / 75#
-with 5 Burpee Box Jumps (24" / 20") between sets
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for Time of:
DB Clean and Jerk 35# / 20#
-with 5 Burpee Box Step Ups between sets

CrossFit WOD, February 11, 2020

Tuesday 02112020

Skill
Metcon (Distance)
Throwing Challenge

Record farthest distance thrown for your score.
Put weight/object thrown in notes.

Metcon
Metcon (Time)
Partner Workout!
100 calories on any machine
-with Kettlebell Goblet Hold 53# / 35#
-then-
150 Kettlebell Swings
-with partner hanging on bar
-then-
100 calories on machine
-with Kettlebell Goblet Hold

One person accumulates calories/KB Swings while the other holds KB/hangs from pull-up bar.
Trade places whenever you want.
KB must be at chest height in contact with your chest.

CrossFit WOD, February 10, 2020

Monday 02102020

Weightlifting
Back Squat (1 Rep Test)
L1 – 5 reps with technique drills from your coach!
Shoulder Press (1 Rep Test)

Metcon
Metcon (Time)
5 Rounds for Time of:
15 Jumping Chest to Bar Pull-ups
10 Wall Ball Right Leg Reverse Lunges
50 Double Unders
10 Wall Ball Left Leg Reverse Lunges
Metcon (Time)
5 Rounds for Time of:
15 Jumping Pull-ups
10 Wall Balls
50 Single Unders
10 Wall Balls