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WOD Archive for February 2016

February 29, 2016

Squat clean 5x3
15 minute AMRAP
7 power cleans 225/145
14 toes to bar
rest 1 minute

CrossFit Lite
10:00
odd minutes - 10 back squats 15 sit-ups
even minutes 15 squat jumps - plank remainder of the minute
20:00 AMRAP
10 KBS
10 burpees
250m row

February 26, 2016

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

February 25, 2016

ROMWOD

15 AMRAP
500m row
7 hang power cleans 115/85
30 double unders/60 singles

February 24, 2016

5x2 clean and jerk @75%
5 rounds of
10 box jumps
10 shoulder to overhead 115/85
10 wall balls
5 air squats EMOM

February 23, 2016

4x4 back squats @ 80%
20 minute AMRAP
400m run
21 power snatch 95/65
21 burpees to 6'' target

February 22, 106

5x3 snatch @ 80%
Diane
21-15-9
deadlift 225/155
handstand push up

CrossFit Lite
3 rounds
50 med ball cleans
100 double unders
50 burpees
400m run

February 19, 2016

Strength
Back Squat

3x3@75%

Met-Con
AMRAP 10 minutes
5 Clusters 155/105lbs
25 Double-unders
Row 200m

Then

Interval Work
EMOM 12 minutes
Even: ME Burpees
Odd: 3 Rope climbs

Women's/Lite Class

EMOM 14 minutes
Even: ME Burpees
Odd: 3 Rope climbs

Rest 2:00

EMOM 14 minutes
Even: ME Row
Odd: ME Singles

February 18, 2016

EOMOM for 10 minutes (5 Rounds)
4 Touch and go squat snatch
Start in the neighborhood of 70-75% of your snatch max and work up if you can.

Met-Con
‘13.1’
AMRAP 17 minutes
40 Burpees to 6″ target
30 Snatch 75/45lbs
30 Burpees to 6″ target
30 Snatch 135/75lbs
20 Burpees to 6″ target
30 Snatch 165/100lbs
10 Burpees to 6″ target
AMRAP Snatch 210/120lbs

Women's/Lite Class

40 Burpees to 6″ target
30 Push press
30 Burpees to 6″ target
30 Push Press
20 Burpees to 6″ target
30 Push press
10 Burpees to 6″ target

February 17, 2016

Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps.

Met-Con
8 Rounds
4 Power cleans 225/145lbs
8 KBS 53/35

Then

3 rounds of

15 cal row/30 wall ball

Women's/Lite Class

5 rounds of

15 cal row/30 wall ball

Core Finisher

February 16, 2016

Row 2k
EMOM 5 over rower burpees

EMOM 5 minutes
5 touch and go power clean - start at 70% of max and work up

Open WOD 11.1
AMRAP 10 minutes
30 double unders
15 power snatch 75/55

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