Wod

CrossFit

02-23-2020
02232020
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

02-22-2020
02222020
Metcon
Metcon (AMRAP – Reps)
AMRAP (with a Partner) in 15 minutes

From 0:00-4:00:
Max Hand-Release Push-Ups
Max Kettlebell Sumo Deadlift High-Pulls (24/18 kg)
(alternate between movements, switch as desired)

1 minute Rest

From 5:00-8:00:
Max Synchronized Air Squats (optional – partners grip wrists)

1 minute Rest

From 9:00-11:00:
Partner A Max Row (calories)
Partner B run 400 meters

From 11:00-13:00:
Partner B Max Row (calories)
Partner A run 400 meters

Finally, from 13:00-15:00:
Max Pull-Ups (partners alternate each minute)

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 15 minutes of work.

Cash Out

CrossFit

02-21-2020
02212020
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)
02.17.2020 | MONSTER MASH

CFG Open 16.4
AMRAP in 13 minutes
55 Deadlifts, 225/155
55 Wall-Balls, 20/14
55 calorie Row
55 Handstand Push-Ups

“Helen”
3 Rounds for time of:
400m run
21 Kettlebell Swings, 53/35
12 Pull-ups

2 Rounds for time of:
50 Double-unders
15 Knees-to-elbows
15 Push Jerks, 155/105

*Rest 5 minutes between workouts.

CrossFit

02-20-2020
02202020
Weightlifting
Back Squat (10×2)
EMOM 20 min

Even: 2 BS @80-90% of 1RM
Odd: 5 Strict Pullups (optional add weight or go strict C2B)

Cash Out
Metcon (Time)
5 Rounds:

10 Med Ball Cleans 20/14#
15 Situps

CrossFit

02-19-2020
02192020
Metcon
Metcon (Time)
4 Rounds:

100m Dumbbell Farmer’s Carry
14 Handstand Push-ups, strict
7 Deadlifts, 70% of 1RM

Cash Out
Metcon (No Measure)
For Quality:

30 Single Stiff Legged Deadlifts (ea side)
10 Wall Walks, slow and controlled

*partition as you wish.

CrossFit

02-18-2020
02182020
Metcon
200m Sprint (Time)
Max Effort 200m Sprint
8 x 200m Sprints. Rest as needed between efforts.
Cash Out
Metcon (No Measure)
30 Box Jump (pick height). Not for time, focus on explosive power and height should be challenging.

2x120sec side plank each side.

CrossFit

02-17-2020
02172020
Metcon
Metcon (Time)
12 Rounds:

9 Wall Ball Shots, 20/14# 10/9′
1 Clean & Jerk, 75-85% of 1RM

Cash Out
Glute-Ham Raises (3×10)

CrossFit

02-16-2020
02162020
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

02-15-2020
02152020
Metcon
Metcon (Time)
1 mile run
100 Double Unders
75 Situps
50 Deadlifts 185/125
25 Ring Dips, strict

CrossFit

02-14-2020
02142020
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)
02.10.2020 | MONSTER MASH

3 Rounds for time of:
15 Power Snatch, 95/65
10 Burpees, bar-facing

3 Rounds for time of:
21 Wall Ball Shots, 20/14
15 Pull-ups, chest-to-bar
9 Clean & Jerks, 135/95

3 Rounds for time of:
100m Dumbbell Farmer’s Carry
15m Dumbbell Lunge
10m Handstand Walk

*Rest 5 minutes between workouts.

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