CrossFit WOD, February 13, 2019

By | WODs
Dirty Diana

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Deadlift (E:90 x 5, 4 Reps Increasing)
Every 1:30 for 5 rounds, perform 4 Deadlifts. No dropping between reps, increase the weight each round and record your heaviest 4 successful lifts.

Metcon
Dirty Diane
For time: Rx+

21-15-9
Deadlifts 225/155#
Handstand Push-ups

For time: Rx

21-15-9
Deadlifts 185/125#
15-12-9
Handstand Push-ups

Scaling – 1.) Deadlift weight 2.) Seated DB Press

Extra Work
Metcon
3 Rounds, Unbroken sets:

15 DB Strict Press
15 DB Front Raise
15 DB Side Raise

One weight for all 3 movements. No dropping between reps or movements.
Metcon
Accumulate 5 minutes of stretching. Hams, shoulders, low back, hips.

CrossFit WOD, February 14, 2019

By | WODs
Día de los Enamorados

Warm-up
Warm-up
Coach’s Choice

Metcon
Valentine’s Day 2019
For time: 25 Min Cap
w/ a partner!

400 Double Unders
300 Sit-ups
100 Burpees
50 Hang Power Cleans

Rx = 115/75#
Rx+ = 135/95#

Split reps as needed.
Scaling – 1.) Singles/DU attempts 2.) Plank 3.) No push-up Burpees 4.) Barbell weight

Extra Work
Plank (Accumulate 3 minutes of planking.)
(Forearm, palms, side)

CrossFit WOD, February 15, 2019

By | WODs
Penitentiary Ballad

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (3 AHAP)
In 15+ minutes, build to your heaviest 3 Back Squats. Increase the weight each set, take rest between attempts and record your heaviest 3.

Metcon
Penitentiary Ballad
8 Min AMRAP:

10 Wall Balls 20/14#
10 Box Jumps 24/20"

Scaling – 1.) WB weight (hit the target) 2.) Box height/step-ups

Extra Work
Alternating Barbell Reverse Lunge (3 x 12, Increasing weight)
6 each leg. Increase the weight each set.
Single Leg RDL (3 x 6-8 each leg)
Using a pair of KB. Same set all 3 sets.
Metcon
Stuff n things

CrossFit WOD, February 16, 2019

By | WODs
CF Games Open 18.1

Warm-up
Warm-up
Coach’s Choice

Metcon
Crossfit Games Open 18.1 (Ages 16-54)
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)
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

Extra Work

<div class="soswodify_component_comment" Drink coffee, buy a donut (Amish market) and REGISTER FOR THE 2019 OPEN!

CrossFit WOD, February 18, 2019

By | WODs
Fight Gone Great

Warm-up
Warm-up
Coach’s Choice

Metcon

Extra Work
Fight Gone Bad
3 Rounds for Reps:

Min 1 – AMRAP Wall Balls 20/14#
Min 2 – AMRAP Sumo Deadlift High-Pull 75/55#
Min 3 – AMRAP Box Jumps 20"
Min 4 – AMRAP Push Press 75/55#
Min 5 – AMRAP Cal Row
Min 6 – REST

Score is total reps accumulated at each station.
Scaling – 1.) WB weight (hit the target) 2.) Barbell weight 3.) Box height/step-ups
Metcon
140 Lunges
70 Burpees

Accumulate thru the day.

CrossFit WOD, February 5, 2019

By | WODs
We Did Not Commence the Flames

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Cuban Press (3 x 5)
Same pair of DB for all 3 sets. Focus on range of motion, not weight.
Front DB Raises (3 x 10)
Same pair of DB for all 3 sets. Both arms at the same time.
Side Dumbbell Raises (3 x 10)
Same pair of DB for all 3 sets. Both arms at the same time.

Metcon
We Did Not Commence the Flames
2 Rounds: For Reps

2 Min AMCAP Air Bike
: 2 Min Rest :

2 Min AMRAP Alternating DB Snatch 35/20# Rx/ 50/35# Rx+
: 2 Min Rest :

2 Min AMRAP American KBS 53/35# Rx/ 70/53# Rx+
: 2 Min Rest :

Scaling – 1.) DB weight 2.) KB weight

Extra Work