2/27/15 WOD

Posted: February 27, 2015 in Uncategorized

Warmup: 2 rds: single legged DLx10, 15 KBS, 15 abmat, 10 pushups, 10 tuck jumps
Deadlift
5@50
3 @75%
3 @80%
3+ @85%

2015 CF Open WOD #1
*skip strength if you are competing in the Open

2/26/15 WOD

Posted: February 26, 2015 in Uncategorized

Warmup – 2 rds: 10 PVC passthroughs, 5 exp. Knee jumps, 15 pushups, 10 pullups
Front Squat
5 @ 50%
3 @75%
3 @80%
3+ @85%

Weighted dips 3-3-3-3-3

For time:
50 wallballs 20/14#
40 cal row
30 KBS 70/44#
20 GHD
10 HSPU

2/25/15 WOD

Posted: February 25, 2015 in Uncategorized

Warmup – 3 min of jump rope, 1000m row

Power Clean

5 @50%

3 @75%

3 @80%

3+ @85%

 

4 rds:

25 KBS (Russian) 53/35#

20 jumping split squats

15 hand-release pushups

2/24/15 WOD

Posted: February 24, 2015 in Uncategorized

Warmup – 2 rds: 10 jump squats, 10 burpees, 10 rings rows, 20 walking lunges

Strict Press

5 @50%

3 @75%

3 @80%

3+ @85%

 

Skill: 5-10 min of handstand holds/shoulder taps/HS walking

 

EMOTM for 12 min:

3 front squats 135/95#

3 lateral burpees

2/23/15 WOD

Posted: February 23, 2015 in Uncategorized

Warmup – 2 rds: 20 air squats, 15 situps, 10 pushups, 10 strict pullups

Back Squat

1×8 50%

3 @75%

3 @80%

3+ @85%

 

10 min AMRAP:

2 power cleans 135/95#

25 DU

4 power cleans 135/95#

25 DU

*keep increasing by 2 power cleans each round

Posted: February 20, 2015 in Uncategorized

Toy soldier walk down F, sprint back.

20 banded good mornings

15 Crossfit KBS

10 PVC pass throughs

5 T2B

2 rds

 

Strength:

Deadlift

5@50%

5@70%

5@75%

5+@80%

 

WOD

from 0-3:00

2 rds:

10 OHS 95/65

10 C2B PU

from 3:00-6:00

2 rds:

12 OHS 95/65

12 C2B

ETC. follow same pattern until you fail to complete both rounds

2/19/15 WOD

Posted: February 19, 2015 in Uncategorized

Warmup – 3 rds: 20 walking lunges, 15 situps, 10 pushups, 5 pullups

 

Strength:

Front Squat

5@50%

5@70%

5@75%

5+@80%

 

Weighted Dips: 5-5-5

 

14.5:

21-18-15-12-9-6-3:

95/65# thrusters

burpees over bar