Tuesday, 25 February WOD

Warm up 

~Coaches choice – 10-12 minutes

Gymnastics Strength:

  • 5 rounds for quality of: 
    • Machine Calories, 2:30 
    • 1 Strict Ring Muscle-up 
    • 3 Kipping Ring Muscle-ups 
    • 5 Strict Ring Dips
  • Or
  • 5 rounds for quality of: 
    • Machine Calories, 2:30 
    • 4 Pull-ups 
    • 3 Toes-to-bars 
    • 2 Chest-to-bar Pull-ups 
    • 1 Bar Muscle-up

METCON

  • For time: 3 rounds of: 
    • 40/27 Row Calories 
    • Rest 1:30 
  • — then —  3 rounds of: 
    • 30/21 Row Calories 
    • Rest 1:30 
  • — then —  3 rounds of: 
    • 18/15 Row Calories 
    • Rest 1:30Row Conditioning

Monday, 24 February WOD

Warm Up

  • ~Coaches choice 10-12 minutes

Strength: Back Squat 

  • 9-7-5-3-1-1-1-1-1-1-1
  •  Use the heaviest weight you can for each set. Rest as needed between sets.
  • Complete on a running clock: 
    • On the 0:00- 1×9 
    • On the 2:00- 1×7 
    • On the 4:00- 1×5 
    • On the 6:00- 1×3 
    • On the 8:00- 1×1 
    • On the 9:00- 1×1 
    • On the 10:00- 1×1 
    • On the 11:00- 1×1 
    • On the 12:00- 1×1 
    • On the 13:00- 1×1 
    • On the 14:00- 1×1

METCON

As many reps as possible in 9 mins of: 

  • 30 Double Unders 
  • 1 Hang Squat Clean, 135/95 lbs 
  • 30 Double Unders 
  • 2 Hang Squat Cleans, 135/95 lbs 
  • 30 Double Unders 
  • 3 Hang Squat Cleans, 135/95 lbs 

… Continue adding 1 Hang Squat Clean rep each round until time expires.

Saturday, 22 February WOD

Saturday, February 22

Warm Up ~Coaches choice- 10-12 minutes

METCON

“Perfect Bar”

  • Teams of 3 for time:
    • 120 DL (155/105)
    • 600 m Run
    • 90 Hang Power Cleans (155/105)
    • 600 m Run
    • 60 Push Jerks (155/105)
    • 600 m Run
  • Then….
    • 300/200 CAL Assault Bike OR 5000/4000 meter Row
  • Then…
    • 60 Push Jerks (135/95)
    • 600 m Run
    • 90 Hang Power Cleans (135/95)
    • 600 m Run
    • 120 DL (135/95)600 m Run

Thursday, 20 February WOD

Thursday, February 20

Warm Up ~Coaches choice 10-12 minutes

ACCESSORY WORK (10 minutes)

3 Rounds for Quality of:

  • 10 Jerk Grip Overhead Walking Lunges, pick load
  • 10 Bent over Rows, pick load

Strength WOD (15 minutes)

Back Squat Waves

  • (6-4-2)(6-4-2)(6-4-2)
  • Wave= (6-4-2)
  • REST 3 minutes between each wave

Load should be lighter to heavier, start wave 1 with your second wave weights from last week.

Only rest as you are switching weights during the wave reps.

** Record in BTWB so you can use these numbers for next week

Tuesday, 18 February WOD

0545 training session only!!!!

Warm Up

~Coaches choice- 10-12 minutes

METCON

“12 Days of CrossFit” (Complete like 12 days of Christmas J )

For Time:

  • 1 Squat Snatch (135/95)
  • 2 Hang Power Snatches (135/95)
  • 3 Deadlifts (135/95)
  • 4 Burpees
  • 5 T2B
  • 6 BJO (24/20)
  • 7 HSPU
  • 8 Goblet Reverse Lunges (53/35)
  • 9 KBS (53/35)
  • 10 GHD 
  • 11 WB (20/14)
  • 12 cal Assault Bike OR 16 cal Row