CrossFit WOD, February 15, 2018

By | WODs
Crazy Handful of Nothin’

Warm-up
Warm-up
Coach’s Choice

Metcon
Crazy Handful of Nothin’
In 4 Minutes:

750/650m Row
Max Burpees in remaining time

: 2 Minutes Rest :

In 4 Minutes:

750/650m Row
Max Pull-ups Rx/ Chest to Bar Pull-ups Rx+

Repeat 2 more times.

Scaling – 500/400m Row, No push-up burpees, Jumping/Banded PU/C2B

Extra Work

CrossFit WOD, February 12, 2018

By | WODs
Cat’s In the Bag

Warm-up
Warm-up
Coach’s Choice

Weightlifting

E2MOM
Back Squat (E2MOM x 5, 3 Reps Increasing)
Every 2 minutes for 10 minutes, perform 3 Back Squats. Increase the weight each set and record your heaviest 3.

Metcon
Cat’s In the Bag
For time:

21-15-9
Back Squat 115/75# Rx/ 135/95# Rx+

15-12-9
Bar Muscle-ups Rx+/ Jumping Rx

Scaling – Squat weight, Banded BMU/Transitions

Extra Work

CrossFit WOD, February 13, 2018

By | WODs
And the Bag’s In the River

Warm-up
Warm-up
Coach’s Choice

Weightlifting

E2MOM
4 Touch and Go Power Cleans
Rx = 135/95#
Rx+ = 155/105#

Every 2 minutes for 12 minutes, perform 4 TnG Power Cleans. Same weight for all 6 sets. All reps must be Touch and GO. Scale to 115/75# 95/65# etc.

Metcon
And the Bag’s In the River
5 Rounds for time: 14 Min Cap

8 Power Cleans 95/65# Rx/ 115/75# Rx+
20 Lateral Bar Hops (1 foot Rx, 2 feet Rx+)
20 Sit-ups

Scaling – Clean weight

Extra Work

CrossFit WOD, February 14, 2018

By | WODs
Gray Matter

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Overhead Squat (3,3,3,3,3)
In 15 minutes, perform 5 sets of 3 Overhead Squats. Increase the weight each set, take rest between attempts and record your heaviest 3 off the rack.

Metcon
Gray Matter
10 Min AMRAP:

3, 6, 9, 12, 15 etc…
Overhead Squat 45/35# Rx/ 75/55# Rx+
Toes to Bar

Increasing each movement by 3 reps.
Scaling – Overhead weight/Front Squat, Hanging Knee-ups

Extra Work

CrossFit WOD, February 17, 2018

By | WODs
CrossFit Open 17.5

Warm-up
Warm-up
Coach’s Choice

WOD movement review

Metcon
CrossFit Games Open 17.5
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

20 MIN CAP SORRY
CrossFit Games Open 17.5 Scaled
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap

20 MIN CAP SORRY

CrossFit WOD, February 16, 2018

By | WODs
A No-Rough-Stuff-Type Deal

Warm-up
Warm-up
Coach’s Choice

WOD movement review/ Deadlift build

Metcon

EMOM
A No-Rough-Stuff-Type Deal
27 Min EMOM:

Min 1 – 12 Box Jumps 24/20"
Min 2 – 5 Deadlifts 185/125# Rx/ 225/155# Rx+
Min 3 – Cal Bike 10/8 Rx/ 12/10 Rx+

Scaling – Box height/step-ups, Deadlift weight

Extra Work