CrossFit WOD, February 19, 2019

By | WODs
Perspiring Ammunition

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Banded Chest to Bar Pull-ups (3 x 4-6)
Perform 3 sets of 4-6 banded strict C2B Pull-ups. Moderate difficulty. Scale to Banded pull-ups if needed.
Ring Dips (3 x 6-8)
Perform 3 sets of 6-8 Strict Ring Dips. Scale to banded Dips if needed. Moderate difficulty.
Metcon
Perform 10 Double Under or Triple Under attempts after each set of Pull-ups and Dips.

Metcon
Perspiring Ammunition
10 Rounds for time: 14 Min Cap

5 Pull-ups Rx/ Chest to Bar Rx+
20 Double Unders

Scaling – 1.) Banded C2B or Pull-ups 2.) Double attempts/40 Singles

Extra Work
Metcon
Tabata x 8:

Sit-ups
Mountain Climbers

:20 on, :10 off.

CrossFit WOD, February 20, 2019

By | WODs
Essence of Radiotelegraphs

Warm-up
Warm-up
Coach’s Choice

Metcon
Essence of Radiotelegraphs
For time: 30 Min Cap
w/ a partner!

100/95/90 Cal Bike
100 Alternating DB Snatch
100 Front Rack Lunges 45/35#
100/95/90 Cal Row
100 Air Squats

Rx = 35/20# DB
Rx+ = 50/35# DB

100 = M/M, 95 = M/F, 90 = F/F
Scaling – 1.) Snatch weight 2.) Lunge weight/unweighted

Extra Work
Metcon
Accumulate 5 minutes of stretching. Hips, hamstrings, low back, shoulders.

CrossFit WOD, February 21, 2019

By | WODs
19.1 is…

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon
8 Min EMOM:

5 Push Jerks

Rx = 95/65#
Rx+ = 115/75#

Taken from the rack. Practicing barbell cycling and timing.

Metcon
19.1 is…
8 Min AMRAP:

5 Push Jerks
10 Shuttle Runs
:30 Plank Rx, Ring Plank Rx+

Rx = 95/65#
Rx+ = 115/75#

Plank is in top of push-up position.
Scaling – 1.) Barbell weight 2.) 1:00 Air Bike/Row 3.) Angle of plank

Extra Work
Side Plank (on Forearm)
Accumulate 4 minutes of side planking. Recommended :30 on, :15 off.

CrossFit WOD, February 22, 2019

By | WODs
Who is Dave Castro?

Warm-up
Warm-up
Coach’s Choice

WOD Movement review

Metcon

E3MOM
Who Is Dave Castro
E3MOM x 8:

6 Overhead Squats
9 Burpees
15 Sit-ups

Rx = 95/65#
Rx+ = 115/75#

* This workout is in memory of Jeff Cox. Jeff unexpectedly passed away on the morning of February, 22nd 2017. He loved coming to our gym and was a fantastic member.

24 Minutes total. You have 3 minutes to complete all 3 movements then rest until minute 4.

Scaling – 1.) OHS weight/Front Squat 2.) No push-up burpees 3.) :30 Plank

Extra Work

CrossFit WOD, February 11, 2019

By | WODs
Martyrdom

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Dumbbell Curls (3 x 10)
Same weight all 3 sets. Alternating arms.
Tricep Kick Backs (3 x 10 each arm)
Same weight all 3 sets.
Dumbbell Pullovers (3 x 10)
Flat on a bench or box. One dumbbell, same weight all 3 sets.

Metcon
Martyrdom
For time: 20 Min Cap

10-8-6-4-2
Devil Press Box Step-over
35/20# and 20" box

25-20-15-10-5
Cal Row

* Devil Press Box Step-over is one movement
Scaling – 1.) Dumbbell weight/Box height

Extra Work
Metcon
120 Lunges + 60 Burpees

Accumulate thru the day.

CrossFit WOD, February 12, 2019

By | WODs
Via Flaminia

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Snatch (E:90 x 5, 3 Touch and Go)
Every 1:30 for 5 rounds, perform 3 Touch and Go Squat Snatches. Increase the weight each round, no dropping between reps and record your heaviest successful 3.

Metcon
Via Flaminia
18 Min EMOM:

Min 1 – Cal Bike 10/8 Rx, 12/10 Rx+
Min 2 – AMRAP Squat Snatches 75/55# Rx, 95/65# Rx+
Min 3 – REST
Min 4 – Cal Bike 10/8 Rx, 12/10 Rx+
Min 5 – AMRAP Shuttle Runs
Min 6 – REST

* Score is Snatch reps and Shuttles (every 10m – 1 rep)

Scaling – 1.) :30 Bike 2.) Snatch weight/Power Snatch 3.) AMRAP Cal row

Extra Work
Metcon
Tabata x 8

Cal Bike
Oblique Mountain Climber

8 rounds. :20 on, :10 rest.