Wod

CrossFit

02-24-2018
02242018
Metcon
Metcon (Time)
5 RDS:
20 Push-ups
20 SDHP 75/55
20 Air Squats
20 V-ups
Metcon
Metcon (Time)
Partner: 100 Cal on Assault Bike.
It’s a race!

CrossFit

02-23-2018
Action Items:
1. Sign Up for the CF OPEN by 5p Monday 2/26 (https://games.crossfit.com/)
2. Complete the weekly WOD (announced on 2/22)
3. Submit your weekly score by 2/26
4. Purchase a FCCF 2018 OPEN shirt (in process)
02232018
CrossFit Games Open
Friday Night Lights. Heats at 5:00/5:25/5:50/6:15p

Workout Description: https://games.crossfit.com/workouts/open/2018

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
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) (AMRAP – Reps)
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

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row

Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row

CrossFit

02-22-2018
Action Items:
1. Sign Up for the CF OPEN today (https://games.crossfit.com/)
2. Complete the weekly WOD (announced on 2/22)
3. Submit your weekly score by 2/26
4. Purchase a FCCF 2018 OPEN shirt (in process)
02222018
Metcon
Metcon (Time)
1000m Row
100 Double Unders
1 Mile Run
Mobility
Sat RomWod

CrossFit

02-21-2018
Action Items:
1. Sign Up for the CF OPEN today (https://games.crossfit.com/)
2. Complete the weekly WOD (announced on 2/22)
3. Submit your weekly score by 2/26
4. Purchase a FCCF 2018 OPEN shirt (in process)
02212018
Weightlifting
Overhead Squat (3-3-3-3-3-3)
Metcon
Metcon (Time)
21-15-9
Burpees to 6″ target
OHS 95/65 Rx+ 135/95

CrossFit

02-20-2018
02202018
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
25 Power Snatch 75/55
25 Box Jump Overs 24/20
25 HSPU
Cash Out
25 x L-sit Pull-up
25 x Bar- Dip
800m Run
(Doesn’t have to be in order)

CrossFit

02-19-2018
02192018
Weightlifting
Back Squat (EMOM 10×2 @ 70-80% )
Metcon
Metcon (Time)
18-14-10
Alt. Single Arm KB clean and press 53/35 Rx+ 70/44
Alt. Front Hold Lunge (Goblet both hands)
Squat Cleans

CrossFit

02-18-2018
02182018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

02-17-2018
02172018
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
15 Wallballs
10 Hang Power Cleans 95/65
5 S2OH

3 Min Rest

10 Min AMRAP
15 Thruster 95/65
10 T2B
5 Hang Power Snatch

CrossFit

02-16-2018
02162018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
02.12.2018 | MONSTER MASH

3 Rounds for time of:
50 Double-unders
10 Overhead Squats 135/95

15-12-9 reps for time of:
Clean & Jerk, 135/95
Chest-to-bar Pull-ups

4 Rounds for time of:
15 Burpees over the rower
15 Calories, rowing
15 Bench Press, 135/95

*Rest 5 minutes between workouts.
*1st & 2nd workouts courtesy of CrossFit.com

CrossFit

02-15-2018
02152018
Metcon
Metcon (Time)
70-50-30
Sit-up
Double-Under
Superman Rock
Weightlifting
Dumbbell Bench Press (10-8-6-4-2)
After each set 10 Push-ups

1 2 3 167