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WOD

WOD for February 28, 2017

P1070846
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

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WOD

WOD for February 27, 2017

P1050138
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

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WOD

WOD for February 24, 2018

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!

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WOD

WOD for February 22, 2017

BettyWhite1
Strength/Skill: 3×3 backsquats at 80% of your 1RM

WOD: “Betty”
5RFT
12 push presses (135/95)
20 box jumps (24/20)

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WOD

WOD for February 21, 2017

P1070816
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

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WOD

WOD for February 20, 2017

P1040822

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

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WOD

WOD for February 17, 2017

P1070827
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

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WOD

WOD for February 16, 2017

P1070832
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

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WOD

WOD for February 15, 2017

P1070890
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

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WOD

WOD for February 14, 2017

valentines-hearts
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