Monthly Archives: February 2014

Saturday 03.01.14

9:15 Team WOD For time; 2 person teams; split work: 100 du 50 thrusters (135#/95#) 50 ring push ups 4 x 500m row (2 each) 50 ring push ups 50 thrusters 100 du 10:00am Hero WOD “DG” U.S. Air Force … Continue reading

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Friday 02.28.14

WARM UP PVC Mobility 400m jog 500m easy row 200m jog 15 burpees 10 Spealler rolls 15# to 45# power snatch from below knee 3 x 10 METCON – PICK A PARTNER AND COUNT/RECORD THEN SWITCH 2014 CrossFit Games Open … Continue reading

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Thursday 02.27.14

WARM UP PVC Mobility Row 400m Jog 200m 100 Single Unders 50 Air Squats SKILL REVIEW Kipping Review – Pull-ups, T2B, etc. All Groups METCON 30 High Hang Power Cleans – Movement should start at hip 30 OHS 20 Hang … Continue reading

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Wednesday 02.26.14

WARM UP PVC Mobility Jog 400m 2 Rounds: 15 Medball Squats Cleans 15 Medball Sit-ups 15 Wallshots OLY REVIEW Snatch (full) Review and Technique Work All Groups: 15:00 – 20:00 to work technique and up to a moderate/heavy single METCON … Continue reading

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Tuesday 02.25.14

WARM UP PVC Mobility Row 500m 50 Single Unders 40 Jumping Jacks 30 Mountain Climbers SKILL SESSION 3 Sets: 10 Box Jumps (step down) 5-10 Toes 2 Bar 10 HR Push-ups Fitness: 50 Singles or work on doubles; Knee-ups Performance: … Continue reading

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Monday 02.24.14

WARM UP PVC Mobility 3 Rounds: Jog 100m 20 Air Squats Jog 100m 20 Jumping Lunges Jog 100m 20 Push-ups STRENGTH Back Squat 3×5 Fitness: Lightweight Performance: 65% Competition: 65-70% METCON 2:00 AMRAP Burpees < rest 1:00 > 4:00 AMRAP … Continue reading

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Sunday 02.23.14

11:00 = Yoga for CrossFit 12:00 noon – 2:00pm = Open Gym

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Saturday 02.22.14

9:15am Team WOD – 2 person teams: WOD begins with and 3 burpees EMOM 30 thrusters 30 s2oh 30 ohs 30 front squats F: 95#/55# P: 135#/85# C: 155#/105# 10:00am Hero WOD TK amrap 20: 8 strict pull ups, 8 … Continue reading

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Friday 02.21.14

WARM UP PVC Mobility Dynamic Warm-up Row 400m 20 Slam Balls High Knees – down and back 15 Slam Balls Soldier Walk – down and back 10 Slam Balls Butt Kicks STRENGTH Warm-up Power Cleans All Groups: 4-5 Sets of … Continue reading

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Thursday 02.20.14

WARM UP PVC Mobility Jog 400m 3 Rounds: 10 KB Swings 10 Empty BB Thrusters STRENGTH Push Press 3-3-3-3-3-3 All Groups: Increase each set METCON 8 Rounds: :20 Box Jumps :10 Rest :20 Push-ups :10 Rest :20 Sit-ups :10 Rest … Continue reading

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