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CrossFit WOD 2.20.20

CrossFit WOD 2.20.20

hang power snatch + snatch balance (Every 90 Sec for 12min 1+1)
Increase every round if possible
METCON 2.20.20 (Time)
40/30 Cal Row
50 Double Unders
30/20 Cal Row
40 Double Unders
20/15 Cal Row
30 Double Unders
10 Cal Row
20 Double Unders

Singles to Doubles 2 to 1

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CrossFit WOD 2.19.20

CrossFit WOD 2.19.20

Bench Press Cardio (Time)
Start with empty barbell.
Complete as many reps as possible unbroken.
When you have to break, complete a 100m run.
Upon return add weight (men 10# total/ women 5# total) and again complete as may reps as possible.
Complete cycle of max bench + 100m run + adding weight until 100 total bench press reps are completed.
Rx+ Start @ 95/55. Still add 10/5 total per round.

20 min time cap.

If finish under time cap, use time to establish a 3 rep max bench
press.
Record time for 100 bench reps.

Bench Press (3 rep max in time allowed)
Death by…… Box Jumps (AMRAP – Reps)
Start with 4
Increase by 2 every minute until cannot complete in minute

24/20 inch box

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CrossFit WOD 2.18.20

CrossFit WOD 2.18.20

Squat Clean (Weight)
Every 90 Seconds
5 reps @ 50%
4 reps @ 60%
3 Reps @ 70%
2 Reps @ 80%
1 Rep @ 85-90%
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

18.2 with barbell modification (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Front Squats (from floor) 95/65
Bar-Facing Burpees

12 minute time cap
if you finish under time cap, use remaining time to complete 18.2a
If you don’t finish before the time cap, add 1 second for every rep you dont complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean

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President’s Day Holiday WOD

President’s Day Holiday WOD

Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.

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Weightlifting 2.15.20

Weightlifting 2.15.20
For President’s Day, Monday 2/17- the only class is at 9 a.m.

Snatch (EMOM12 1 rep @70%)
Hang-Clean + Front Squat (E 90 Sec 5 sets 2HC+1FS )
Can use blocks
FInd a weight you can do all 5 sets at
Box Squat (5 sets of 5 – 70% of Front Squat )
at least 1 sec pause on box

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Community WOD

Community WOD

The Day After Valentines Partner WOD (AMRAP – Rounds and Reps)
AMRAP30
Alternating Rounds (partner must complete entire round – other partner rests)
10 cal row
8 RKBS
6 Goblet Squats

Use best KB weight available

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CrossFit WOD 2.14.20

CrossFit WOD 2.14.20

Snatch Deadlift+ Power Snatch (2 Deadlifts +1 Pwr Snatch)
Every 90 seconds for 8 sets

Sets 1&2 : 60% power snatch
Sets 3&4 : 65% power snatch
Sets 5&6: 70% power snatch
Sets 7&8: 75% power snatch
Focus on form not weight
Nancy (Time)
5 Rounds:
400 M Run
15 x OHS 95/65

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CrossFit WOD 2.13.20

CrossFit WOD 2.13.20

Front Rack Lunge (5 sets of 4/4)
Take 15 Minto complete 5 sets of 4 lunges per leg. Up to athlete if increase of stay the same
The 13s (Time)
50 DU
1 rd of 13s
40 DU
1 rd of 13s
30 DU
1 rd of 13s
20 DU
1 rd of 13s

Singles for doubles is 3 to 1 for this WOD

Round of 13:
RX+
13 Chest to Bar Pullups
13 KBS 50/35
13 Burpees to 6" target

RX
13 Pullups
13 KBS 35/26
13 Burpees to 15# plate

Scaled:
13 Ring Rows
13 RKBS 35/26
13 Burpees

Pick the 13s can you can complete as written and do as written – ie don’t scale pull-ups and then do heavier KBS

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Wacky Wonderful Wednesday WOD

Wacky Wonderful Wednesday WOD

Wacky Wonderful Wednesday WOD (24 Rounds for reps)
3 Rounds: 1 minute work/ 1 minute rest
You can start at any Station but then go in order

1. Assault Bike for Cals
2. Tire Hammers
3. Sandbag 100m run – carry however you choose (scale to 30# wall ball carry
4. GHD Situps (scale to 10# wall ball situps)
5. Med Ball Slams 30/20 (scale 20/14)
6. Strict HSPU- stack as many plates as it takes to touch your head and get back up
7. Sled pull 90/70 – length of rig and turn for next person
8. Rope Climbs – scale to rope pulls from floor

scoring: there will be 24 "rounds"- enter number for each – for sandbag and sled pull if you make it in a minute enter a 1- if you don’t complete it, enter 0

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Crossfit WOD 2.11.20

Crossfit WOD 2.11.20

Back Squat (6 sets of 3 in 15 minutes )
Sets 1&2: 65%
Sets 3&4: 70%
Set 5: 75%
Set 6: 80%
Last set of 3 should be a challenge
METCON 2.11.20 (Time)
21 Deadlifts (135/95)
21 Box Jumps 24/20
200m run
15 Deadlifts
15 Box Jumps
200m run
9 Deadlifts
9 Box Jumps
200m run

RX+ 185/ 155 DL, 30/24 box

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