WOD

02/22/18

Romwod Then: Conditioning/Skills EMOM for 5 Rounds: 1) 3 Inch worms 2) 15 DU (or 30 sec of Triple Practice) 3) Athletes Choice (GOAT work

2/21/18

WOD Conditioning 5 Rounds for Time (20 min cap): 10 DB PP (50/35) | R+ HSPU 15 Burpees Over Box (24/20) 6 Strict PU | R+ 4 Bar MU Rest 90 Sec Strength EMOM x 8 min: odd min- 10 Ring Rows even min- 5 Deadlifts @ 70%

2/20/18

4 Rounds for Time: 500M Row / 1500M Bike 20 Wallballs (20/14) 25 Abmat Situps | R+ 15 GHD Situps 1 Squat Clean & Jerk (80% of 1RM) *Alternate between row and bike.

02/19/18

The Open Starts Friday! Sign Up today. WOD Strength Snatch: 12 minutes of technique work, double up to 85% Conditioning AMRAP in 5 minutes: 12 Toes to Bar 9 DB Thrusters (50/35s) 60 Double Unders - Rest 2 min. - Repeat as 4 min AMRAP - Rest 2 min. - Repeat as 3 min...

02/16/18

WOD "15.1" AMRAP in 9 Minutes: 15 Toes-to-Bars 10 Deadlifts (115/75) 5 Power Snatches (115/75) After 2 min. Tabata - hollow hold 2 min. tabata - hollow scissor kicks 2 min. tabata - arch...

02/16/18

WOD "15.1" AMRAP in 9 Minutes: 15 Toes-to-Bars 10 Deadlifts (115/75) 5 Power Snatches (115/75) After 2 min. Tabata - hollow hold 2 min. tabata - hollow scissor kicks 2 min. tabata - arch hold

Valentine’s Day

WOD Strength 4-5 Sets: 5 Bench Press @ 70% 7 Supinated Barbell Rows Conditioning 12-9-6 for Time: DB Thrusters (50/35) C2B Pullups *Rest 1:1 and Repeat *Max Rest of 4 Minutes *Record both...

02/13/18

Strength Push Jerk: Build to Heavy set of 3 *If tight shoulders restrict OH position at all, do NOT jerk, Push Press in place Conditioning AMRAP in 14 minutes: 16 Jumping Lunges 10 Toes to Bar 20 Double Unders 1 Minute...

02/12/2018

Strength:  EMOM x 8 min: 2 Full Cleans @ 80% of best clean Conditioning: 12 min. AMRAP -15 Bar Facing Burpees -21 Front squats (95/65) / RX+ OHS (95/65) -12 pullups / 7 Bar MUs (Dont rip, the open is next week, scale...

02/09/2019

Reminder, we will have our full morning schedule, but only 3pm and 4pm classes in the afternoon. We have our Ladies night / WOD and Wine event tomorrow evening at 7pm. https://facebook.com/events/1606012306150215/ Strength/Warmup 3 sets: 10 close grip OHS w/ bar only...

CROSSFIT

No WOD available
02/24/2018
Metcon (AMRAP - Rounds and Reps)
Strength
Front Squat: Build up to 80% and do 3 sets of 3

Conditioning
In teams of 2, 1 min at each station (30 sec each) for AMRAP in 6 rounds (18 minutes):
Bike for Cal
Walking Lunges (20/14 ball)
Ring Dips (scale w/ pushups)

*Team will spend 1 min at each station, working for 30 sec each, then rotate to another station, for 6 rounds.

Extra
Practice Skill from Open WOD

Power Snatch: 4 sets of 3 @ 65%-75%, rest 90 sec
02/23/2018
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
02/22/2018
ROMWOD (Range of Motion workout of the day)
Metcon
Conditioning/Skills
EMOM for 5 Rounds:
1) 3 Inch worms
2) 15 DU (or 30 sec of Triple Practice)
3) Athletes Choice (GOAT work)
02/21/2018
Metcon (Time)
Conditioning
5 Rounds for Time (20 min cap):
10 DB PP (50/35) | R+ HSPU
15 Burpees Over Box (24/20)
6 Strict PU | R+ 4 Bar MU
Rest 90 Sec
Strength
EMOM x 8 min:
odd min- 10 Ring Rows
even min- 5 Deadlifts @ 50%
2/20/2018
Metcon (Time)
4 Rounds for Time:
500M Row / 1500M Bike
20 Wallballs (20/14)
25 Abmat Situps | R+ 15 GHD Situps
1 Squat Clean & Jerk (80% of 1RM)

*Alternate between row and bike.

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