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WOD Archive for February 2015

February 27,2015

20:00 Mobility/Warm-up 

CrossFit Open WOD 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115/75. deadlifts, 10 reps
115/75 snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Women's Class

6 rounds
Odd Minutes: ME Row
Even Minutes: 10 Deadlifts

20:00 AMRAP of
10 Thrusters
10 Band Rows on rig
10 knee across body each leg
10 knee outside body each leg

February 26, 2015

20:00 Mobility/Warm-up 
12:00 AMRAP
5 strict HSPU
10 lung jumps each leg
20 sit ups
2:00 rest
12:00 AMRAP
7 pull ups 
14 KB SDLHP
21 double unders

February 25, 2015

7x1 Snatch + 3 OHS @60% of 1RM Snatch
17:00 AMRAP
5 Med Ball Cleans
10 Wall Balls
15 Burpees
20 Hollow/Arch on the rig
CrossFit Lite
12:00 AMRAP
7 Push Press
7 DB/KB Bent Over Row
7 KBS
20:00 AMRAP
5 Med Ball Cleans
10 Wall Balls
15 Burpees
20 Hollow/Arch on the rig
25 Mountain Climbers
30 Double Unders/Singles

February 24, 2015

5x3 Front Squats @60%
Power Clean + 3 Push Jerks @ 60% of 1 RM C&J
Annie
50-40-30-20-10
Double Unders
Sit-ups

February 23, 2015

5x3 Back Squats @60%
13:00 AMRAP
10 Pull-ups
10 Box Jumps 24"/20"
10 KBS 53/35

CrossFit Lite
EMOM - 5:00
10 Back Squats
15 Sit-ups
EMOM - 5:00
:30 Plank (elbows or hands)
Remaining Time of Minute: Supermans
20:00 AMRAP
10 Pull-ups
10 Box Jumps
10 KBS 53/35

February 20, 2015

Take 12:00 to build up to a Heavy Power Snatch x 3 (must be touch and go)
EMOM 12:00
Minute 1: 5 Power Snatches @80% of above
Minute 2: 5 Pendlay Rows
Minute 3: 5 OHS
Minute 4: 5 Pendlay Rows
Buy in: 5 rounds of Cindy
Then 3 rounds of
20 goblet squats 53/35
20 KBS 53/35
Cash out: 5 rounds of Cindy
CrossFit Light Class
5 rounds of
10 Deadlifts
10 Lunges each leg
Then
Buy in: 5 rounds of Cindy
Then 3 rounds of
20 goblet squats 53/35
20 KBS 53/35
Cash out: 5 rounds of Cindy

February 19, 2015

6 sets of 2/4 @95% of Tuesday's Weight
1k row
50 thrusters 45#
1k row

February 18, 2015

Take 12:00 to build up to a Heavy Power Clean and Push Jerk x 3 (must be touch and go)
EMOM 12:00
Minute 1: 5 Power Clean and Push Jerk @80% of above
Minute 2: 10 over the bar Burpees
Minute 3: 5 Bar Rollouts
Minute 4: 10 Calorie Row
Teams of 2
80 wall balls
60 t2b
30 MU/60 Pull-ups
Grace

CrossFit Light
EMOM 10:00
5 Push Presses
8 Burpees
20:00 AMRAP
15 Wall Ball
15 Russian Twist each side
15 Box Jumps
15 DB Rows

February 17, 2015

Double WOD Day
15:00 AMRAP
25 Sit-ups
25 Burpees
:25 HS Hold
25 Renegade Rows
Rest 5:00
3 rounds for time
30 box jumps
15 HSPU
5 deadlifts 315/225

February 16, 2015

6 sets of 2/4 @ 95% of 1RM Front Squat
9:00 AMRAP
10 OHS 95/65
30 du
Women's Class
4x through the following
Minute 1: 10 Back Squat
Minute 2: 12 Burpees
Minute 3: 10 Front Squats
Minute 4: 20 Sit-ups
20:00 AMRAP
10 OHS
30 Double Unders
10 Push-ups
30 Mountain Climbers

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