WOD

Thursday, February 8th

February 7, 2018

Partner WOD
On a continuously running clock
At 0:00
For Time:
50 DB Clean & Jerk (2x 50/35)
50 Burpee Box Jumps (24/20)
50 Alternating DB Snatch (50/35)
* Rest the remainder of the time if completed
At 10:00
For Time:
75 Wall Balls (20/14)
50 Burpee Box Jumps (24/20)
75 Wall Balls (20/14)
* Rest the remainder of the time if completed
At 20:00
8EMOM
Min 1: :30 Max Cal Row (Partner 1)
Min 2: :30 Max Cal Row (Partner 2)
*Partners will alternate work/rest at will
Extra Credit
15EMOM
Min 1: 2 Turkish Get Up Right
Min 2: 2 Turkish Get Up Left
Min 3: :40 Ski Erg
Min 4: :40 DB Hold Right (70/50)
Min 5: :40 DB Hold Left (70/50)


Wednesday, February 7th

February 6, 2018

Back Squat
% of 3RM + 10lbs
5@65%
5@75%
Max Reps @ 85%
6 Rounds
:90 Work/ :90 Rest
14 Front Rack Step Back Lunge (115/75)
7 Burpee Bar Hops
Max Cal Row
*Score = Total Calories Rowed
Extra Credit
5×5/leg Split Squat
3×10 GH Raise
3x 1min Hollow Plank


Tuesday, February 6th

February 5, 2018

Super Set
Push Press 5@70%, 5@75%, 3×3@80%
&
Strict Pull-ups 5×5-10
Crossfit Open 12.3
18AMRAP
15 Box Jumps (24/20)
12 S2OH (115/75)
9 TTB
“Fitness”
18AMRAP
15 Box Jumps
12 Hand-Release Push-ups
9 Sit-ups
Extra Credit
3×10 Bamboo Bench
5×5 Pendlay Row
Iron Scap
2×20 Tiger Walk


Monday, February 5th

February 4, 2018

Build to a Heavy Complex
Power Snatch + Hang Squat Snatch
“Crossfit Open 16.3”
7AMRAP
10 Power Snatch (75/55)
3 Bar Muscle-ups
Rest 1min
2AMRAP
Max DU’s
Score AMRAPs separately

“Fitness”
7AMRAP
10 Alternating DB Snatch
10 Burpee over the DB
Rest 1min
2AMRAP
Max DU’s


Sunday, February 4th

February 3, 2018

Hours:

Coached WOD: 9 & 10am

Open Gym: 11am & 1pm

 

“Open”
On a continuously running clock
For Time
15 C&J (135/95)
30 Burpee Bar Hops
15 C&J (135/95)
At 15:00
For Time
50-40-30-20-10
DU’s
Abmat Sit-ups


Saturday, February 3rd

February 2, 2018

Hours: 7:30, 9, 10, & 11:30am

Teams of 3
For Time
5000m Row
(partners alternate every 250m)
then immediately into
210 Wall Balls (20/14)
(partners alternate work/rest at will)


Friday, February 2nd

February 1, 2018

 

Deadlifts
% of 3RM
5@75%
3@85%
Max Reps @95%
3 Rounds
20/16 Cal Row
15 HSPUs
15 Deadlifts (225/155)
20 Wall Balls (20/14)
Extra Credit
3×10 Hip Thrusts
3×10 DB Preacher Curls
Iron Scap
3×10 Snow Angels

 

 

 

 

 


Thursday, February 1st

January 31, 2018

On a continuously running clock (32:00)
7AMRAP
30 DU’s
15 Burpees
Rest 6mins
At 13:00
7AMRAP
15 Box Jumps (24/20)
15 KB Swings (53/35)
Rest 6mins
At 26:00
With a Partner
8EMOM
:45 Row at High Effort (partner 1)
:45 Row at High Effort (partner 2)
Score each separately (EMOM will be score as combined Calories)
Extra Credit
12EMOM
Min 1: :40 Ski Erg
Min 2: :40 Left Side Plank
Min 3: :40 Hip Extensions
Min 4: :40 Right Side Plank


Wednesday, January 31st

January 30, 2018

Back Squat
% of 3RM
5@75%
3@85%
Max Reps @95%

“Open”
8AMRAP
10 Thrusters (95/65)
20 Alternating DB Snatch (50/35)

“Fitness”
8AMRAP
15 Wall Balls (20/14)
20 Alternating DB Snatch (50/35)

Extra Credit
3×10/leg Single Leg RDL
3×10 Reverse Hyperextension
3×25 GHD Sit-ups

 

 

 


Tuesday, January 30th

January 29, 2018

Super Set
Push Press 5@70%, 5@75%, 5RM (3 attempts)
&
Strict Pull-up 5×5-10 (scale to Strict Banded Pull-ups)
(Reset each rep on the Push Press, no T&G)

Crossfit Open WOD 16.1ish
20AMRAP
8 OH Step Back Lunge (95/65)
8 Burpee Bar Hops
8 OH Step Back Lunge (95/65)
8 C2B Pull-ups

“Fitness”
20AMRAP
8 OH Plate Lunge
8 Burpee to Plate
8 OH Plate Lunge
8 Ring Rows

Extra Credit
3×8 DB Incline Bench Press
3×8 DB Chinese Row
Iron Scap
3×10 WY Negative


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