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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

CrossFit WOD, February 16, 2018

180216 Metcon (Time) *every 10 reps do 10 Wallballs 20/14 Chippper 60 Cal Row 40 Box Jumps 30 Toes to Bar 30 Muscle Ups or 30 C2B Warm-up 4 Rounds 10 Cal Row 5 Airsquats 3 Rounds 5 V Ups 5 Tuck Jumps 5 Arch to Hollow Metcon (Time) 60 Sit ups for time

CrossFit WOD, February 15, 2018

180215 Warm-up Plate Arm Trap 2 x 1:00 Wall Pigeon 1:00 Handed Hamstring Stretch :45 Roller/KB T Spine 2 x 1:00 Fragon 1:30 ea. Metcon (AMRAP – Rounds) 20 min EMOM Odd Minute: 5 Butterfly C2B (unbroken) Even Minute: 5 HSPU Deficit 6”/4” (unbroken) Scaled C2B= Butterfly Pull Ups or Kipping Pull Ups HSPU Deficit=…
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CrossFit WOD, February 14, 2018

180214 Snatch Warm Up 1 600 M Run 2 Rounds 1:00 Thoracic Stretch 10 KB Squat Press 10 SA OHS 10 Pass Through Snatch (2) Warm up to 50% do 2 Snatches every :45 and increase by 10/5 until failure. Metcon (Time) Once you fail – Do 12 Snatches for time at the weight you…
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CrossFit WOD, February 13, 2018

180213 Warm-up 600M Run 25 Plate Jumps 50 Double Unders/75 Singles 15 Cal Row Demo Movements Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 200M Run 20 Cal Row 30 Double Unders Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 200M Run 10 Push Press 135/95 10 HRPU or HSPU

CrossFit WOD, February 12, 2018

180212 Warm-up 1000M Row Slow 500M then increase next 250 3 Rounds 10 ea. Standing Row Flutter Kicks Flying Birds Burpees Pull Up Warm Up Demo SDHP Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 7 Pull Ups 11 SDHP (95/65) The intent with a short workout like this is to MOVE FAST, scale…
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CrossFit WOD, February 10, 2018

180210 Warm-up 600M Run 3 Rounds 10 Gymnastics Crunch (2 sec hold after each) 10 RKBs 10 Goblet Squat Demo PVC DL Demo PVC Push Press Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 3 Deadlifts (275/185) 7 Push Press (115/75) Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 3 Deadlifts (275/185) 7…
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CrossFit WOD, February 9, 2018

180209 Warm-up 3 Rounds 10 Light AF Wallballs 10 Double Unders 10 PVC Pass Line Drills 2 Rounds 5 Push Ups 5 Dips 5 Wall balls CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups Front Squat (8 8 8 ) 50%…
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CrossFit WOD, February 8, 2018

180208 Warm-up 800M Run 20 Walking Lunge to straight leg ham stretch 12 Cossack Squat Standing Pancake Stretch 2:00 Right Leg Split 1:00 Left Leg Split 1:00 Frog 1:00 1:00 Pec stretch ea. Butterfly 1:00 Plate trap stretch 1:00 ea. Metcon Complete 2 rounds for 3 sets (2 rounds= 1 set) 10x strict leg lifts…
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