Monthly Archives: February 2019

2/28/19

28
Feb
2019

Active Recovery and Stretching

Isometric Holds
30s on 10s off
1) Air squats
2) L. lunge
3) R. lunge
4) Low plank
5) High plank
6) Superman
7) L. Sun pose
8) R. Sun pose

Stretch
1) Wall Quad stretch
2) Ham pulls
3) Stacked Hip
4) Y-Stretch
5) Calf stretch

Remainder is Open Gym

8pm 19.2 watch party

WODs

2/27/19

27
Feb
2019
WU: DU practice and speed 
 
Strength: 5×3 Clean Grip DL
 
Oly: 15 mins to work up to heavy Clean single
 
Cond:  AMRAP 12
M1) Wallballs @ 20/14#
M2) Russian Twists w/45/25#
M3) STOH 135/95#
M4) Box Jumps 24/20”
*4 stations – 3 rounds, 1 min on, 30 seconds off
Use boards to record reps after each movement. Score is total reps.
Today you can choose your scale.  Scale will be anything that is not RX.
 
WODs

2/26/19

26
Feb
2019
WU: 3 rounds
10 Split Squats 
10 Push ups
 
Oly:  Pause Jerks
5×3 Jerks (3 second pause at catch)
 
S/S: 3 Rounds
1) ME Ring Dip hold
2) 20 OH Side bends
 
Cond: 3 Rounds
10 Pull ups
10 TTB
10 BB Power Snatch
RX 75/55
S1 55/45
S2 45/35
 
WODs

2/25/19

25
Feb
2019
WU: 3 rounds
10 TTR
15 Air Squats
 
Strength: 5×3 Snatch Grip DL (heavy)
 
Oly: 15 mins to heavy High Hang Snatch single (learn to throw with legs and get under bar)
 
Cond: For Time
21-15-9-6-3
Dead lifts
Bar over Burpees
Abmat sit ups
RX 185/115
S1 135/85
S2 85/55
Goal:(unbroken everything)
WODs

2/22/19

22
Feb
2019
WORKOUT 19.1
 
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
 
VARIATIONS
Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
 
Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
 
Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target
 
Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target
 
Masters 55+:
Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target
 
Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target
WODs

2/21/19

21
Feb
2019
WU: ALT EMOM 6
Odd: 10 TTB
Even: 6 Burpees

Strength: Front Squat
5-5-3-3-2-2-1-1

Oly: 15 mins work to heavy Clean single

Cond: “Grace” FT
30 Clean and Jerks
RX 135/95#
S1 95/65#
S2 65/45#
WODs

2/19/19

19
Feb
2019
WU: 5 mins 
Work on HS holds
 
Oly: Push Jerk cycling technique
 
S/S: 50 pistols
(The best pistols you got)
 
Cond: EMOM 9
M1-M3: 3 Strict Press @95/55#
M4-M6: 3 Push Press @115\75#
M7-M9: 3 Push Jerks @135\85#
WODs

2/18/19

18
Feb
2019
WU: EMOM 6
2 Hollow Arch
2 Kipping Pull ups
1 C2B
1 MU
 
Strength: OHS
5-5-3-3-2-2-1-1
 
Oly: 15 mins work to heavy Snatch single
 
Cond: AMRAP 5
10 Plyo Push ups
10 Box jumps 
Then…
6 mins to work to 1RM Snatch
RX 45/25# bumper, 24/20” Box
S1 25/10# bumper, 20/14”
S2 10/0# bumper, any height
 
WODs

2/15/19

15
Feb
2019

WU: EMOM 5
7 Burpees

Oly: Press Complex
5 sets
2 strict press + 2 push press + 2 push jerks

S/S: HS walks
Goal = 50’ (can be assisted)
*if completed quickly, ME HS holds

Cond: “Well rounded Crossfitter”
AMRAP 12
1 MU
1 HSPU
1 Box Jump 40/30”
1 Rope Climb 15’
1 Dead Lift @ 315/185#
1 Back Squat @ 225/135#
S1 C2B, Elevated HSPU, Lower Box, Back2Feet on rope, Lower weight on lifts
S2 Chin over bar, L-HSPU, Ring Row, Lower weight

WODs

2/14/19

14
Feb
2019

Accessory and Recovery

Accessory/Active Recovery
Complete the following in any order:
1000m row
100 Supinated band reverse flys
40 Seated BB Press
20 Controlled Step ups (high box)
20 Tempo Ring push ups (5:5:5)
 
Recovery
Cat/Cows
Up dog
Down dog
Greatest Stretch
Weighted Ankle mobility with band
 
Rest of time is Open Gym:
 
 
 
 
WODs