WOD

WOD 2/24/17

WOD 2/24/17

Open 17.1. Please go to the link for the workout. We will be starting the first heat at :10 after the hour for every class in participation for needing to do multiple heats. This is a grinder and shall be a great time! 🙂 See you all tomorrow!

https://games.crossfit.com/workouts/open/2017?division=1

WOD 2/22/17

Wednesday, Feb 22nd
Part A: 3 sets
12 ring push ups
right into …
30s ring plank
right into …
12 regular push ups
right into…
30s shoulder plank
rest 2 minutes

Part B: Fot Time
50 Ball Slams(30/20)
40 TTB
30 Pwr Snatch(75/55)
20 Bar Facing Burpees
10 Ring MU or 10 Strict Pull ups+10 Strict Dips or MU Transition

WOD 2/20/17

Monday, Feb 20th
Part A: “Grace”
30 Clean and Jerks(135/95)

Part B: 5 sets
5 Stirct Weighted pull ups
rest 30s
5 weighted strict dips
rest 30s
10 weighted bulgarian split squats(each leg)
rest 1 minute

WOD 2/17/17

Friday, Feb 17th
Part A: 4 sets for total reps
45s max rep Pwr Snatch(95/65)

rest 45s

Part B: With a Partner, EACH do 8 Rounds of:
30 Beaded Speed Steps
14 DB Front Rack Reverse Lunge(50/35)(total)
7 HSPU
Alternating Full Rounds

Part C(Post WOD): 5min EMOM
6-10 TTB
aim for these to be unbroken

WOD 2/16/17

Thurdsay, Feb 16th

Part A: 3 sets
10 ring push ups
right into …
30s ring plank
right into …
10 regular push ups
right into…
30s shoulder plank
rest 2 minutes

Part B: Every 2 minutes for 20 minutes.
15 cal sprint for men, 12 cal sprint for women, on rower or bike.

WOD 2/14/17

Tuesday, Feb 14th

Part A: DL
8 @ 65%
8 @ 75%
6 @ 80%
4 @ 85%
3 @ 90%

Part B: 6 Rounds for time
10 Box Jump Overs(24/20)
10 TTB
10 DB STOH(50#+/35#+)

Part C(Post WOD): 5min EMOM
6-10 HSPU
aim for these to be unbroken

WOD 2/13/17

Monday, Feb 13th
Part A: Every 2 mins for 10 minutes(5 Sets)
8 Pwr Clean and Jerks @ 55%.
(aiming for these to be unbroken)

Part B: For Time
50 Wall Ball
100 Double Unders
40 Wall Ball
80 Double Unders
30 Wall Ball
60 Double Unders
20 Wall Ball
40 Double Unders

Part C(Post WOD): 5 min EMOM
6-10 CTB
aim for these to be unbroken sets