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Month: February 2018

CrossFit WOD, February 28, 2018

180228 Warm-up gh Metcon (Time) Double Unders Wallball

CrossFit WOD, February 27, 2018

180227 Warm-up 2 x 10 Ys, Ts, Ws Pull Aparts Face Pulls Arch to hollow, HSH, Pistol Progressions Metcon (Time) 30 – 20 – 10 C2B Pistols Hand Stand Push Ups Metcon (Time) OH Walking Lunge w/ 2DB SA OHS w/ 1 DB

CrossFit WOD, February 26, 2018

180226 Warm-up 3:00 Tabata Squat :30 Bar Hang PVC Pass Through, Shoulder Stretch, Wrist Stretch 10 Front/Back Thrusters w/PVC 10 Front/Back Thruster w/ BB Demo squat clean thruster + Cycling Thruster (6 6 6 ) from ground 6 @ 60% 6@70% 6@80% Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 10 Thruster (125/85) 10…
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CrossFit WOD, February 24, 2018

180224 Warm-up Monster Shuffle 100 Singles 50 Doubles Metcon (Time) 3 Muscle Ups 10 Clean 75/55 10 Standing Reverse Lunges 5 Muscle Ups 10 Clean 75/55 10 Standing Reverse Lunges 7 Muscle Ups 10 Clean 75/55 10 Standing Reverse Lunges 9 Muscle Ups 10 Clean 75/55 10 Standing Reverse Lunges Clean (3 3 3 3)…
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CrossFit WOD, February 23, 2018

180223 Warm-up Row 3:00 Monster Shuffle 30 RKBS Arch to hollow x 10 2 x 8 half raise 2 x 4 T2B Arch to Hollow x 10 warm up DB and then do 5 ea. arm unbroken to try one time 3 Rounds (moving up in intensity) 5 T2B 2 ea. DB HPCL2OH 8 Cal…
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CrossFit WOD, February 22, 2018

180222 Warm-up :45 Plate Jumps 100 Singles :30 Plate Jumps 4 x 25 UB Double Unders Line Drills 2 x 1:00 T – Spine Stretch 2:00 Pancake Stretch 1:00 Fragon 1:00 Frog Metcon (AMRAP – Reps) 8 EMOM: Even: 10 – 18 Pistols Odd: 6 Kipping Muscle Ups Metcon (AMRAP – Reps) 8 EMOM: Even:…
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CrossFit WOD, February 21, 2018

180221 Warm-up 600m Run Leg Swings Monster Shuffle 20 Push Pull w/band 20 squats w/band KB Demo and Warm Up to correct weight *no dropping weights Metcon (Time) 6 Rounds 15 Cal Row 15 RKBs (106/88) rest :90

CrossFit WOD, February 20, 2018

180220 Warm-up 30 Cal Row 30′ Bear Crawl 30 RKBs 3 Rounds HS Hold :30 5 Push Ups 8 PVC Power Clean w/super high jump PVC PCL Demo Metcon (Time) 21-15-9 Hand Stand Push Up (Scale to box HSPU or HRPU) Power Clean 155/115 *goal is to move fast, scale to where this takes less…
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CrossFit WOD, February 19, 2018

180219 Warm-up 2 Rounds Wall ham pulls x 20 ea. 10 Rabbit Hops w/ pull to knee 200M Run DL PVC Warm Up *use burpee rules Metcon (Time) 2 Rounds 800M Run 25 Burpee Box Jump (not over) 20 Deadlift 155/115 Cut Off 20 Min Deadlift (5 5 5 ) 3 x 5 @ 315/225…
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CrossFit WOD, February 17, 2018

180217 Warm-up Sparkly Pants!!! 800M Run Shuffle w/ Band Sparkly Pants Dance 10 PVC Good Morning, 10 Front rack lunges, 10 thrusters Using small plates do the same again. Metcon (Time) Twirly Pom-Poms 3 Rounds 20 DB Deadlifts 10 DB Front Rack Lunges (total) 10 DB Thrusters 200M Farmer Carry

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