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WOD Archive for February 2017

Happy Valentine's Day!

Warm up

7:00 of mobility

 

Strength

Back Squat 5×6 @80%

 

Metcon

7:00 AMRAP

Burpees

5:00 rest

5:00 AMRAP

Squat clean thrusters 165/110

 

Lite class

3 rounds

25 front squats

50 sit ups

25 hang power cleans

50 push ups

Then finish with core

February 13, 2017

Warm up
5:00 AMRAP
150m row
10 DB push press

Metcon
For Time
75 Wallballs 20/14lbs
50/30 Calories on Bike or rower
25 Squat Snatch 115/75lbs

Interval
4 rounds of
400m run
12 deadlifts 275/185
:90 rest

Lite class
Same as class

February 10, 2017

1. Warm-up
Run 1 Mile 

2. OLY
4 Sets:
1 Squat Clean from floor + Max Rep Hang Squat Clean (above knee)
@75% of current 1RM Squat Clean.
Rest 3-4 Minutes

3. Met-Con 
Open WOD 14.4
AMRAP 14 Minutes
Row 60 Calories
50 Toes to Bar
40 Wallballs 20/14lbs 10/9ft
30 Power Cleans 135/95lbs
20 Muscle Ups

CrossFit Lite

10 rounds of 

200m run

10 wall ball

15 sit-ups

20 mountain climbers

February 9, 2017

1. Warm-up
2 Steady Rounds:
50 Double Unders
40 Lunge Steps
30 Wallballs 20/14lbs

2. Strength
4 Rounds:
1:00 on 3:00 off
Max Back Squats in 1 set @ 65% of your 1RM.

3. Interval
Run 800m
30 Back Rack Lunge Steps 95/65lbs
Rest 2:00
Run 600m
20 Back Rack Lunge Steps 135/95lbs
Rest 2:00
Run 400m
10 Back Rack Lunge Steps 185/125lbs

CrossFit Lite

Same as regular class

February 8, 2017

1. Warm-up
3 Rounds:
Row 500m
15 Good Mornings 75/55lbs
15 Push-Ups

2. OLY
Accumulate 40 Reps of Touch and Go Power Snatch @75% 1RM
This is “For Time” AND “Fewest Sets Possible.”

3. Met-Con 
3 Rounds
21 Kipping Handstand Push-Ups
21 Overhead Squats 135/95lbs
21 Bar Facing Burpees

CrossFit Lite

1 mile run

2000m row

1 mile run

2000m row

February 7, 2017

1. Warm-up
75 Bar Facing Burpees

2. Strength
4×8 Front Squat @75%
Then
5×2 Split Jerk @85%

3. Met-Con 
2 Rounds:
Row 500m
25 Sumo Deadlift High Pull 95/65lbs
25 Chest to Bar Pull-Ups

CrossFit Lite

CrossFit Lite

Buy In

5 rounds of 

250m row

15 Burpees

Then

5 rounds of 

10 pull-ups

10 S2OH

 

*Core Finisher

February 6, 2017

1. Warm-up

AMRAP 4:00
Row 10 Calories
5 Power Cleans 155/105lbs

2. Met-Con 
3 Rounds:
30 KB Snatch 70/53lbs
30 Toes to Bar

Or 6 rounds of 15/15

3. Interval 
3 Rounds:
AMRAP 4:00
2 Squat Cleans 185/125lbs
2 Muscle Ups
4 Squat Cleans
4 Muscle Ups
6,6,8,8,etc.
Rest 2:00
Start over each AMRAP

CrossFit Lite

Annie Buy In

50-40-30-20-10

Double Unders/Sit-ups

Then

4 rounds of 

12 DB Snatches

12 Hanging Knee Raises

Then 

5 rounds of 

12 Wall Ball

200m run

 

 

February 3, 2017

Warm up

W/ a barbell do

10 muscle snatches

10 BN push press

10 OHS

10 duck walks forward and backwards

10 squat snatches

 

Strength

4 Sets:

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

@75% current 1RM Snatch

Rest 3-4 Minutes

 

Metcon

7 minutes AMRAP 

100 wall balls

With the remaining time

ME push ups

 

Lite class

10:00 AMRAP

10 slam balls

10 Goblet squats

 

Rest 1:00

 

10:00 AMRAP

10 KBS

10 burpees

 

Rest 1:00

 

10:00 AMRAP

10 back squats

10 push ups

February 2, 2017

Warm up

2 Steady Rounds:

Row 200m

15 Kettlebell Swings 53/35lbs

25 Air Squats

 

Strength

4 Rounds:

1:00 On 3:00 Off

Max Front Squats in 1 set @ 55% of your 1RM.

 

Metcon

For Time:

1-8

Lateral Bar Burpees

Push Press 115/75lbs

Rest 3:00

8-1

Burpees

Push Press

Rest 3:00

1-8

Burpees

Push Press

 

Lite class

Same as regular class

February 1, 2017

Warm up

2 Steady Rounds:

15 Push-Ups

15 Burpees

15 Squat jumps

 

Oly 

Accumulate 40 Reps of Touch and Go Power Cleans @75% of your 1RM

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

 

Metcon

Open WOD 13.1

AMRAP 17:00

40 Burpees to 6″ Target

30 Power Snatch 75/45lbs

30 Burpees

30 Power Snatch 135/75lbs

20 Burpees

30 Power Snatch 165/100lbs

10 Burpees

Max Power Snatch @ 210/120lbs

 

Lite class

1000m row

Then

3 rounds of

50 wall balls

30 push jerks

10 pull ups

1:00 plank

(Elbows, left, right, hands)

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