Archives February 2016

1
Mar

Leap WOD 2.29.2016

5×5 Back Squats AHAPor around 65% 21-15-9 GTO 95/65 RX 115/75RX+ Pull Ups Core Cash Out: 4×20 Legs over parallettes 20 straight leg sit ups    

28
Feb

2.27.2016

60 Cal Row 50 TTB 40 Wallballs 30 Power Cleans 135#/95# 20 Wall Walks

27
Feb

WOD 16.1

WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. Overhead Walking Lunge 8 Bar Facing Burpees 25-ft. Overhead Walking Lunge 8 Chest-To-Bar Pull-Ups Men lunge 95 lb. Women lunge 65 lb.

27
Feb

wod 2.25.2016

5×5 Strict Pull Ups (partner assisted, weighted if have stict pull ups) EMOM 18 For Reps Min 1: KBS 53#/35# Min 2: Hands Release Push Ups Min 3: Walking Lunge Steps Cash Out: 5×3 Jerk balance @60/70% http://www.catalystathletics.com/exercise/193/Jerk-Balance/

25
Feb

WOD 2.24.2016

Skill: STO cycling 30 Cal Row 25 TTB 20 Box Jumps 15 STO 95#/65# 10 HSPU 15 STO 20 Box Jumps 25 TTB 30 Cal Row Core Cash out: 4x 15 plate behind head sit ups x 30 sec hollow body hold

23
Feb

WOD 2.23.2016

EMOM 10 1 Hang Power Snatch 1 OHS @80% 3 rounds 15 wallballs 11’/10′ 50 dubs 15 wallballs 1 min rest between rounds Cash Out: 4×10 Barbell rows AHAP

23
Feb

WOD 2.22.2016

Double under practice For Time: 30 Squat Cleans 135#/95# (10min time cap) Core Cash out: 3×40 Sit Ups 40 hollow body rocks 40 flutter kicks

21
Feb

WOD 2.21.2016

SIGN UP FOR THE OPEN http://games.crossfit.com/announcements/2016-open-registration-live DO IT NOW.  NO EXCUSES  

20
Feb

SIGN UP FOR THE OPEN

20
Feb

WOD 2.20.2016

5 Rounds for reps 1 Min Deadlifts 185#/125# 1 min box jumps 1 min stirct knees to elbows or wallballs

Page 1 of 2