CrossFit WOD, February 6, 2019

By | WODs
Boss of Manikins

Warm-up
Warm-up
Coach’s Choice

Weightlifting

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

Metcon
Goblet of Fire
For time: 12 Min Cap

80 Double Unders
20 Overhead Squats
60 Double Unders
15 Overhead Squats
40 Double Unders
10 Overhead Squats
20 Double Unders
5 Overhead Squats

Rx = 75/55#
Rx+ = 95/65#

Scaling – 1.) DU attempts/Singles 2.) OHS weight/Front Squat or Back Squat

Extra Work
GHD Hold (3 x :45)
Upstairs on GHD. Hands at side or on handles for assistance.
Plank (4 x 1:00)
Forearm plank. 1:30 rest before going back to GHD hold.

CrossFit WOD, February 7, 2019

By | WODs
Adolescent Protest

Warm-up
Warm-up
Coach’s Choice

Metcon
Adolescent Protest
20 Min AMRAP:
w/ a partner

400/350m Row
10 Toes to Bar
10 Push-ups
10 V-ups

* Partner A completes a full round while Partner B rests

Scaling – 1.) Kipping Knee-ups/Candlesticks 2.) Hand release Push-up 3.) Tuck-ups/Sit-ups

Extra Work
Side Plank (on Forearm)
Accumulate 3 mins (1:30 per side)

CrossFit WOD, February 8, 2019

By | WODs
Escaped Avian

Warm-up
Warm-up
Coach’s Choice

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

Metcon
Escaped Avian
5 Rounds for time: 15 Min Cap

10 DB Front Rack Step-out Lunge
100m DB Farmers Carry
10 Shuttle Runs

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

* Using a pair of DB
Scaling – 1.) DB weight 2.) 300m Bike

Extra Work
Metcon
50 Push-ups
100 Air Squats

Accumulate throughout the day.

CrossFit WOD, February 9, 2019

By | WODs
CrossFit Open 13.2

Warm-up
Warm-up
Coach’s Choice

Weightlifting

EMOM
Deadlift (E:90 x 5, 3 Reps Increasing)
Every 1:30 for 5 rounds, perform 3 Deadlifts. Increase the weight each round, no dropping between reps and record your heaviest 3.

Metcon
CrossFit Open 13.2
10 Min AMRAP:

5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps 24/20"

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

One barbell per customer!
Scaling – 1.) Barbell weight 2.) Box height/step-ups

Extra Work
Metcon
1 min per side, couch stretch.

CrossFit WOD, February 4, 2019

By | WODs
Cocoa Custard

Warm-up
Warm-up
Coach’s Choice

Metcon
Sorcerer’s Stone
12 Min AMRAP:

8 Squat Cleans 95/65# Rx/ 115/75# Rx+
12 Pull-ups
16 Burpees

: 2 Mins Rest then :

Scaling – Clean weight/power clean, Jumping pull-ups, no push-up burpees

Weightlifting
Clean (6 Min to establish 1RM)
At minute 14, take 6 minutes to establish a 1RM Clean. You may have the bar out before completing the wod, but it must be un-weighted.

Extra Work

CrossFit WOD, February 2, 2019

By | WODs
CrossFit Open 12.3

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E:90 x 5, 3 Reps Increasing)
Every 1:30 for 5 rounds, perform 3 Push Press. Increase the weight each round, no dropping between reps and record your heaviest 3.

Metcon
CrossFit Games Open 12.3
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar

Scaling – 1.) Box height/step-ups 2.) Press weight 3.) Kipping knee-ups