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WOD Archive for February 2017

February 28, 2017

Warm-up
3 Steady Rounds:
15 Push Press 95/65lbs
25 Air Squats
2 Minutes on Bike

2. Strength
4×4 Front Squat (Start around 80%)

3. Met-Con
3 Rounds:
30 Alternating Pistols
20 Hang Power Cleans 135/95lbs
10 Muscle Ups

February 27, 2017

 

Warm up

4:00 amrap

5 burpees

10 kbs

 

Strength

5x3 squat cleans

Start at 80%

 

Metcon

21-18-15-12-9

Push ups

OHS 155/105

 

Lite class

4 rounds

25 wall balls

25 KBS

15 burpees

400m run

 

Then finish with 5 rounds of

Row 200m

15 push ups

February 24, 2017

WORKOUT 17.1

For time:
10 snatches
15 burpee box jump-overs 20 snatches
15 burpee box jump-overs 30 snatches
15 burpee box jump-overs 40 snatches
15 burpee box jump-overs 50 snatches
15 burpee box jump-overs

Time cap: 20 minutes 

 

CrossFit Lite

Same WOD , No CAP

February 23, 2017

1. Warm-up
1 mile run at a steady pace

2. Strength
EMOM 10:00
1 Squat Clean and Jerk @ 80%

3. Met-Con
AMRAP 8
15 Power Snatch 75/55lbs
30 Double Unders
 

4. 800m cool down run (slow)

 

CrossFit Lite

Assault Bike Challenge then

Tabata Row Challenge then 

AMRAP 8
15 Power Snatch 75/55lbs
30 Double Unders

February 22, 2017

During the Open we will take extra time during class on Wednesdays to mobilize. We will not have a strength movement.

1. Warm-up
1 round of
500m row
10 strict pull-ups
10 muscle cleans
10 strict presses
10 Good Mornings
10 Spidermans

10:00 Mobility

For Time
Row 10 calories
5 C&J 135/95
Row 10 calories
4 C&J 155/105
Row 10 calories
3 C&J 185/135
Row 10 calories
2 C&J 205/145
Row 10 calories
1 C&J 225/155
Row 10 calories
Go back up the ladder starting with 1 C&J 225/155

Finish with Core Work

CrossFit Lite
30:00 AMRAP
Row 10 calories
Run 200m
30 KB DL
40 Mountain Climbers
50 Thrusters

February 21, 2017

1. Warm-up
4 Steady Rounds:
12 Goblet Squats
12 Sit-ups 
24 Double Unders

2. Strength
4×4 Back Squat (Start around 80%)

3. Met-Con
5 Rounds:
21 Kettlebell Swings 70/53lbs
12 Kipping Handstand Push-Ups

CrossFit Lite

1 Mile Run then

4 rounds of 

20 KBS

20 goblet squats

Then

800m run then

4 rounds of 

50 singles

1:00 plank

1:00 wall sit

February 20, 2017

1. Warm-up
AMRAP 5:00

5 Spidermans 
10 OHS 
Run 100m

2. OLY
Squat Snatch 5×3 Drop and Reset (Start around 80%)

3. Met-Con
AMRAP 12:00
20 Box Jump Overs 24/20″
15 Chest to Bar Pull-Ups
10 Clean and Jerks 135/95lbs

 

CrossFit Lite

35:00 AMRAP of

 

400m run

40 step ups (20 each leg)

40 sit-ups 

40 S2OH

40 Bulgarian Split Squat on the box (20 each leg)

200m sprint

Rest 1:00

February 17, 2017

Warm up

1 mile run

 

Strength 

5 Sets:

1 Snatch from floor + Max Rep Hang Snatch (above knee)

@80% of current 1RM Snatch.

Rest 3-4 Minutes

 

Metcon

AMRAP 10 Minutes

10 Squat Snatch 95/65lbs

10 Toes to Bar

30 Double Unders

 

Lite class

10:00 AMRAP

10 snatches

10 T2B

30 DU

1:00 rest

Then

5 rounds of

2 sled pushes

20 step ups with weight

40 sit ups

20 wall balls

2:00 plank

February 16, 2017

Warm up

3 Steady Rounds:

15 Push-Ups

15 Empty Bar Thrusters

15 Shoulder Taps

 

Strength

4 Rounds:

1:00 On 3:00 Off

Max Front Squats in 1 set @ 60% 1RM

 

Metcon

EMOM until Failure:

(20:00 Cap)

10 Clean and Jerks 135/95lbs

10 Kipping Handstand Push-Ups

Alternate Movements each round.

*Sets should be unbroken/touch and go as long as possible

 

Lite class

21-15-9

KBS

Burpees

Then

21-15-9

Goblet squats

Push press

Then

21-15-9

Lunges each leg

Pull ups

Finish with core

February 15, 2017

Warm up

2 rounds of

300m row

15 good mornings

15 BS

15 power cleans

 

Strength

Accumulate 30 Reps of Touch and Go Power Cleans @80% 1RM

This is “For Time” AND “Fewest Sets Possible”

 

Metcon

3 rounds

24 box jumps 24/20

18 cal row

12 dead lifts 315/205

 

Lite class

Partner wod

100 burpees

100 wall balls

100 sit ups

100 back squats

1 partner rows

1 works

Switch every 20 cal

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