Archives

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

2/13/19

13
Feb
2019
WU: 5 rounds
bear crawls 25’
crab walks 25’
 
Oly: Clean complex
5 x 2 Cleans + 1 FS
*rest between sets
 
S/S:  DU technique for 5 mins or 100 for time
 
Cond: WORKOUT 15.1 
RX’D 
(Includes Masters up to 54 years old)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
 
SCALED
(Scaled men & women 18-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
* ground-to-overhead allowed
 
MASTERS
(Masters 55+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)
 
SCALED MASTERS
(Scaled Masters 55+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
* ground-to-overhead allowed
 
TEENS
(Teens 14-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)
SCALED TEENS
(Scaled Teens 14-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
* ground-to-overhead allowed
 
WODs

2/12/19

12
Feb
2019
WU: 2 Rounds
5 pulls ups 
10 push ups
15 air squats
 
Oly:  N/A
 
S/S:  Rope Climb technique
+ 3×5 tempo body rows
 
Cond: Partner Wod
100 Wall Balls
100 Sit ups (sync)
100 Burpees (sync)
35 Min time Cap 
*Each wall ball will be counted individually.  Sit ups and Burpees will be done by both athletes and counted as one.  For Sit ups Both athletes will touch med ball between them at same time.  For Burpees athletes will stand on plate at same time.
 
 
WODs

2/11/19

11
Feb
2019

WU: Core Tabata
2 rounds
Russian twists
Sit ups
Hip ups
Hollow Hold/Rocker

Oly: Snatch Complex
5 x 2 Full Snatch + 1 OHS (HAP)
Break between each set

S/S: 3 x ME L-sit hangs

Cond: 6 RFT6
Hang Power Cleans
20’ BB OH Walk
RX 135/95
S1 95/65
S2 65/45
S3 45/35
*workout will be done with a judge

WODs