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tuesday 2/28/17

2/28/2017

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STRENGTH
   Power Cleans
3x5 (Find 5 REP Max)
3x2 (Find 2 REP Max)

WOD
   10 Push Press (135/95)
   20 V-Ups
   30 D/U's (75 S/U's)
12 Minute AMRAP
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Monday 2/27/17

2/27/2017

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STRENGTH
   Back Squat 1x12, 2x10. 2x5, 2x3

WOD
   20 Calorie Row
   20 Pulling Points 
   15 Calorie Row
   15 Pulling Points 
   10 Calorie Row
   10 Pulling Points 
   5 Calorie Row
   5 Pulling Points 

FOR TIME

Pulling Points are earned as Follows: 
   5 Pts = 1 Legless Rope Climb
   3 Pts = 1 Regular Rope Climb
   1 Pt   = 1 Floor Pull or 1 Pull Up

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friday 2/23/17

2/23/2017

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CrossFit Open WOD 17.1 - Rx
   10 DB Snatches Alternating hands (50/35)
   15 Burpee Box Jump Overs (24"/20")
   20 DB Snatches Alternating hands (50/35)
   15 Burpee Box Jump Overs (24"/20")
   30 DB Snatches Alternating hands (50/35)
   15 Burpee Box Jump Overs (24"/20")
   40 DB Snatches Alternating hands (50/35)
   15 Burpee Box Jump Overs (24"/20")
   50 DB Snatches Alternating hands (50/35)
   15 Burpee Box Jump Overs (24"/20")
20 Minute Time Cap

CrossFit Open WOD 17.1 - Scaled
​

   10 DB Snatches Alternating hands (35/20)
   15 Burpee Box Step Overs (20"/20")
   20 DB Snatches Alternating hands (35/20)
   15 Burpee Box Step Overs (20"/20")
   30 DB Snatches Alternating hands (35/20)
   15 Burpee Box Step Overs (20"/20")
   40 DB Snatches Alternating hands (35/20)
   15 Burpee Box Step Overs (20"/20")
   50 DB Snatches Alternating hands (35/20)
   15 Burpee Box Step Overs (20"/20")
20 Minute Time Cap
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thursday 2/23/17

2/23/2017

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STRENGTH
   Burgener Warm up with PVC
THEN
    3X - Burgener Warm up with (45/35/15) empty barbell
         
WOD
   2,500 Meter R-O-W
   500 Single Unders
   50 Down and Backs

Break down into whatever sets you want.....
Examples: 

  10 Sets of 250 mtr Row / 50 Single Unders / 5 Down and Backs
   5 Sets of 500 mtr Row / 100 Single Unders / 10 Down and Backs
   2 Sets of 1,250 mtr Row / 250 Single Unders / 25 Down and Backs
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wednesday 2/22/17

2/22/2017

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STRENGTH
   Bench Press 1x12, 1x10, 4x5

WOD
   15 Calorie Row
   15 Deadlifts (225/155)
   15 KB Swings (70/53)
   15 Box Jumps (30"/24")
3 Rounds
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tuesday 2/21/17

2/21/2017

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STRENGTH
   Back Squats 1x12, 1x10, 4x5

WOD
   6 Strict Pull Ups
   12 H/R Push Ups
   18 Mary Katherines
   24 D/U's (50 S/U's)
9 Minute AMRAP
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Monday 2/20/17

2/20/2017

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STRENGTH
   Snatch Balance 2x5, 2x3, 2x2

WOD - Snatch Power Cycle
   5 Snatch Grip Deadlifts
   5 Hang Power Snatches
   5 OH Squats
   5 Snatch Push Press
   5 Power OR Squat Snatches
5 Rounds (1 Minute Rest Between Rounds)
   13 Minute Minimum 

   
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friday 2/17/17

2/17/2017

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STRENGTH
   Snatches (Power or Squat) 2x5, 4x3, 2x2

WOD
   5,000 Meter R-O-W 
    
                OR

   2,500 Meter R-O-W  2x

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Thursday 2/16/17

2/16/2017

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OPEN WOD 16.2 Rx
​
0-4:00
   25 T2B
   50 Double Unders
​   15 Cleans (135/85)
Add 4 minutes if you finish in alotted time so go to 8:00
   25 T2B
   50 Double Unders
​   13 Cleans (185/115)
Add 4 minutes if you finish in alotted time so go to 12:00
   25 T2B
   50 Double Unders
​   11 Cleans (225/145)
Add 4 minutes if you finish in alotted time so go to 16:00
   25 T2B
   50 Double Unders
​   9 Cleans (275/175)
Add 4 minutes if you finish in alotted time so go to 20:00
   25 T2B
   50 Double Unders
​   7 Cleans (315/205)
STOP

OPEN WOD 16.2 Scaled

0-4:00
   25 Hanging Knee Raises
   50 Single Unders
​   15 Cleans (95/55)
Add 4 minutes if you finish in alotted time so go to 8:00
   25 Hanging Knee Raises
   50 Single Unders
​   13 Cleans (115/75)
Add 4 minutes if you finish in alotted time so go to 12:00
   25 Hanging Knee Raises
   50 Single Unders
​   11 Cleans (135/95)
Add 4 minutes if you finish in alotted time so go to 16:00
   25 Hanging Knee Raises
   50 Single Unders
​   9 Cleans (155/115)
Add 4 minutes if you finish in alotted time so go to 20:00
   25 Hanging Knee Raises
   50 Single Unders
​   7 Cleans (185/135)
STOP

1 Comment

wednesday 2/15/17

2/15/2017

0 Comments

 
STRENGTH
   Bench Press 1x12, 1x10, 1x8, 1x6, 1x4, 1x2
add weight every Set


WOD
   10 Box Jumps (30"/24")
   10 KB Snatches - 5 Each Hand (53/35)
   10 Power Snatches (115/85)
   10 BF Burpees
3 Rounds

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  • Home
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