Strength/Skill: 3-3-2-2-1 OHS from rack
WOD: Run 600m
25 slam balls (30/20)
25 front squats (75/55)
25 HRPUs
Run 600m
Strength/Skill: 3-3-2-2-1 OHS from rack
WOD: Run 600m
25 slam balls (30/20)
25 front squats (75/55)
25 HRPUs
Run 600m
Strength/Skill: 3 rounds of 6 turkish get-ups and 10 floor wipers
WOD: 5 min AMRAP
10 ring rows
20 DUs
Rest 2 mins
5 min AMRAP
30 lateral jumps
20 sit-ups
CrossFit Open WOD 17.1
10 DB snatches (50/35RX & 35/20 scaled)
15 burpee box jump overs
20 DB snatches
15 burpee box jump overs
30 DB snatches
15 burpees box jump overs
40 DB snatches
15 burpee box jump overs
50 DB snatches
15 burpee box jump overs
20 min time cap!
*scaled may step up but both feet must touch the top of the box! YOU MUST have a counter/judge if you are on a team for the gym competition!
Strength/Skill: 3×3 backsquats at 80% of your 1RM
WOD: “Betty”
5RFT
12 push presses (135/95)
20 box jumps (24/20)
Strength/Skill: Snatches 3-3-2-2-1 (yes that means full squat)
WOD: Row 50 calories
Rest 1 min
50 DUs
Rest 1 min
50 Mountain Climbers
Rest 1 min
50 Lateral Jumps
WOD: Run 1 mile
Then 3 rounds of:
30 Burpees
4 Power Cleans (135/95)
6 Front Squats
Then Run 1 mile
Scaled: Run 600m
15 Burpees
4 Power Cleans
6 Front Squats
Then Run 600m
Strength/skill: 3-3-2-1 Thrusters complete 30 second handstand hold
WOD: 6RFT
25 DUs
5 Hang Squat Cleans (135/95)
5 Push Presses
25 Mountain Climbers
Strength/Skill: 3 rounds of 10 reverse OH lunges and 20 GHD sit-ups
WOD: “Almost Cindy”
12 min AMRAP
5 C2B pull-ups
10 HRPUs
15 Squats
Strength/Skill: 3 rounds of 10 sit to stand box jumps, 10 bulgarian split squats and 10 supermans
WOD:
20 calorie row
50 box jumps
40 K2E
30 cleans
20 ring rows
*there will be a 20 minute time cap for this WOD
Strength/Skill: 1RM Back Squat
WOD: Valentine’s Day Partner WOD
15 min AMRAP
Run 200m with wallball (20/14)
20 partner wallballs
20 partner wallball sit-ups
20 partner wallball squats