Monthly Archives: February 2020

CrossFit WOD, February 29, 2020

29 FEB 20Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 3 Strict Pull Ups 5 Push Press (empty barbell) 7 Calorie Row MetconMetcon (AMRAP - Reps)For Total Reps 0:00-3:00 Row 450m -Then Max Push Press 75/55# -Rest 1:00 4:00-7:00 Assault Bike 35/27 Calories -Then Max Pull Ups -Rest 1:00 8:00-11:00 Row 450m -Then Max…
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CrossFit WOD, February 28, 2020

28 FEB 20Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 10 Air Squats Holding Onto Post 5 Close Grip Push Ups (try for diamond hand push ups) 1-2-3 Burpee-Pull Ups-Knee To Elbows WeightliftingBack Squat (7x1 Building To 95%)MetconMetcon (Time)3 Rounds For Time (14:00 cap) 4 Rope Climbs 20 Ring Dips 80 Air Squats Cool…
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CrossFit WOD, February 26, 2020

26 FEB 20Warm-upWarm-upEvery :30 For 3 Minutes 3-4-5-6-7-Max -Then 3 Rounds For Quality Of: 4 Inch Worms 6 Empty Barbell DL :15 Handstand Hold Practice (free or wall aid) WeightliftingDeadlift (5x2 Building To Heavy Double TnG Only )MetconMetcon (AMRAP - Rounds and Reps)AMRAP 10:00 2 Rounds Of: 2 Deadlifts 205/135# 2 HSPU 2 Rounds Of:…
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CrossFit WOD, February 25, 2020

25 FEB 20Warm-upWarm-upSki 400m (each) With Partner, Alternating Every 100m -Then 3 Rounds For Quality Of: 10 Russian KBS :15 L-Sit Hold In Rings 20 DU’sWeightliftingPower Clean (4x4 @ 75% Across)MetconHavana (AMRAP - Rounds and Reps)Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb.…
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CrossFit WOD, February 24, 2020

24 FEB 20Warm-upWarm-upRow 3 Minutes Alternating Every Minute 1-Easy 2-Hard 3-Easy -Then 3 Rounds For Quality Of: 6 Air Squats With Pause In Bottom 6 Push Press (empty bar) 10 Close Grip Kip SwingsWeightliftingFront Squat (3x3 @ 75% Across)MetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups-or, to ensure high intensity try- 800m Row…
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CrossFit WOD, February 22, 2020

22 Feb 20Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 6 Seated DB Strict Press 6 Lunges 6 Sumo DL High Pulls w/KB MetconMetcon (AMRAP - Rounds and Reps)35:00 AMRAP Alternating Rounds With A Partner 3 HSPU 6 Sumo DL High Pull (with KB) 2/1.5 pood 12 Lunges With Plate Overhead 25/15# 24 DU’s
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CrossFit WOD, February 21, 2020

21 Feb 20Warm-upWarm-upAssault Bike 6 Rounds :20 On :10 Rest -Then 3 Rounds For Quality Of: 5 Burpee Pull Ups 20 DU’s 30 Flutter Kicks WeightliftingPower Snatch (4x4 @ 65-70%) Focus On Barbell Cycling And Hitting Positions Up And Down MetconMetcon (AMRAP - Rounds and Reps)13:00 AMRAP 13 Hang Power Snatches 75/55# 13 T2B 13…
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CrossFit WOD, February 19, 2020

19 Feb 20Warm-upWarm-up Row 3 Rounds Of Alternating Pace :30 20 S/M :30 25 S/M -Then 3 Rounds For Quality Of: 25 DU’s 5 Plate Ground To Overhead 3 Strict L-Sit Pull UpsWeightliftingClean and Jerk (Warm Up To Workout Weight)MetconIndoor Abbate (Time) (25:00 cap) Row 1,600m 21 Clean And Jerks 155/105# Ski 800m* 21 Clean…
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CrossFit WOD, February 18, 2020

18 Feb 20Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 8 Air Squats Holding Onto A Post 8 Sit Ups (ab mat) :15 Handstand HoldWeightliftingFront Squat (3x7 Building)MetconMetcon (Time)40-30-20-10 Wall Balls Sit UpsCool DownStretching Deep Lunge Pigeon Stretch
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CrossFit WOD, February 17, 2020

17 Feb 20Warm-upWarm-upAssault Bike 3 Minutes Of; :20 Arms/Legs :20 Arms :20 Legs -Then 3 Rounds For Quality Of: 10 Close Grip Swings :15 L-Sit Hold In Rings 2 Turkish GetupsWeightliftingBench Press (4x3 Building ) Then Finish With A Max Set @ .75% Of BWMetconMetcon (Time) 5 Rounds For Time 20 Alternating DB Snatches 45/35#…
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