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Monthly Archives: February 2016

Thursday, February 18, 2016

THURSDAY
For Time: 5 Rounds
35 Double Unders
5 Deadlifts 275/185

Cash-out: 2 Rounds Not For TimeĀ 
5 Strict Toes-to-bar
100′ Suitcase carry (50′ left/ 50′ right)
15 GHD Sit-ups

By |February 17th, 2016|WOD|Comments Off on Thursday, February 18, 2016

Wednesday, February 17, 2016

WEDNESDAY
Strength, Back Squat (heavy)
At 0:00 – 3 Back Squats
At 3:00 – 3 Back Squats
At 6:00 – 3 Back Squats
WOD
For Time: 4 Rounds
15 Goblet Squats 70/53
15 Box Jump Overs 24/20

By |February 16th, 2016|WOD|Comments Off on Wednesday, February 17, 2016

Tuesday, February 16, 2016

TUESDAY
For Time, Teams of 2:
75 Calorie Row
60 Kettlebell Swings 70/53
45 Toes-to-bar
30 Clean & Jerks 135/95
15 Rope Climbs

Toes-to-bar Modifications
(1) Knees-to-chest
(2) GHD Sit-ups

By |February 15th, 2016|WOD|Comments Off on Tuesday, February 16, 2016

Monday, February 15, 2016

MONDAY
For Time
20 Burpees over the bar
25 Wallballs 20/14
30 Power Snatches 135/95
25 Wallballs 20/14
20 Burpees over the bar

By |February 14th, 2016|WOD|Comments Off on Monday, February 15, 2016

Saturday, February 13, 2016

SATURDAY

Courtesy of CFNE: ‘Hulk Hogan’
Every 2 minutes for 20 minutes
3 Muscle-ups
5 Power Cleans 185/135
7 Burpees
*Record your times for each round. Post fastest and slowest times to white board.

 

By |February 12th, 2016|WOD|Comments Off on Saturday, February 13, 2016

Friday, February 12, 2016

FRIDAY
Strength, Front Squat: 10-8-6-4-2
WOD
For Total Reps: AMRAP 7
7 Box Jumps 24/20
7 Toes-to-bar
7 Front Squats 135/95

By |February 11th, 2016|WOD|Comments Off on Friday, February 12, 2016

Thursday, February 11, 2016

THURSDAY
Strength, Push Press: 3-3-3-3-3
WOD
For Time: 4 Rounds
25 Calorie Row
10 Push Press (unbroken)
*programming note: you choose weight on the push press. It should be lighter than the strength but challenging for 10 reps. If you have to break a set of push presses, you must restart the set.

By |February 10th, 2016|WOD|Comments Off on Thursday, February 11, 2016

Wednesday, February 10, 2016

WEDNESDAY
For Total Reps, AMRAP 15
50 Double Unders
15 Pull-ups
15 Kettlebell Swings 53/35

Pull-up Modifications:
(1) 10 Pull-ups, Kipping
(2) 10 Strict Banded Pull-ups
(3) 10 Ring Rows

By |February 9th, 2016|WOD|Comments Off on Wednesday, February 10, 2016

Tuesday, February 9, 2016

TUESDAY
‘Battle of the Classes.
For Time: ‘Deck of Cards’
Hearts: Sit-ups
Clubs: Wallballs 20/14
Diamonds: Walking Lunge Steps, Total
Spades: 10m Shuttle Run
Programming Note:
(1) Perform one rep for every number on the card
(2) The whole class must finish each card before moving onto the next. Scale Accordingly.
(3) Face card value:
Jack = 11
Queen = 12
King = 13
Ace = 15
No Jokers

By |February 8th, 2016|WOD|Comments Off on Tuesday, February 9, 2016

Monday, February 8, 2016

MONDAY

CrossFit Total

At 0:00, Build to a 1 RM Back Squat

At 15:00, Build to a 1 RM Press

At 25:00, Build to a 1 RM Deadlift
*Score is total weight

By |February 7th, 2016|WOD|Comments Off on Monday, February 8, 2016

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