WOD

PAST WODS

Feb

29
Monday

Foundation

8min EMOM
5 Toes to Bar
3 Thrusters 95/65

WOD

29min AMRAP

RX:
29 Box Jumps 24/20
29 KB Swings 24/16
29 Wall Ball 20/14
29 Push Ups
29 Double Unders

Intermediate:
29 Box Jumps 24/20
29 KB Swings 16/12
29 Wall Ball 14/10
29 Push Ups
29 Double Unders

Scaled:
29 Box Jumps 20/12
29 KB Swings 12/8
29 Wall Ball 10/8
29 Push Ups
29 Single Unders

3:1 SU:DU

see comments
27
Saturday

Foundation

Front Squat
5-4-3-2-1

WOD

Partner Wod:
For Time:
200 double unders
100 push ups
80 situps
60 power cleans (135/95)
40 box jumps (24/20)
** 20 minute time cap **

Partners can work simultaneously until power cleans and BJ at which time they will alternate reps.

see comments
26
Friday

Foundation

Please be early to class if possible today. Setup will be tricky and you being there early will help the coaches organize this so that it runs a little more smoothly.

WOD

WORKOUT 16.1

RX:

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 bar over burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled:

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 bar over burpees
25-ft. overhead walking lunge
8 jumping pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

see comments
25
Thursday

Foundation

Movement Review

WOD

WOD 1:
8min AMRAP
5 Pullups
10 Pushups
15 Squats

WOD 2:
For Time
10min CAP
21-15-9:
box jump (24/20)
Toes-to-bar

WOD 3:
EMOM for 9 min:
4 KB swing (24/16)
3 Wallballs (20/14)
2 Pistols

Scale as needed for each WOD

see comments
24
Wednesday

Foundation

10 MIN EMOM
4 Cleans @ 60%

WOD

4 Rounds for Time

RX
6 Deficit HSPU 4”
50 Double Unders
200m run

Intermediate
6 HSPU
50 Double Unders
200m run

Scaled:
6 Pike Pushups
50 Single Unders
200m run

3:1 SU:DU

see comments
23
Tuesday

Foundation

Rope climb learning & practice
then…
Pistol practice and scaling set-up

WOD

12min AMRAP:

RX:
4min AMRAP
50 Situps
5 Power Cleans 155/105
4min AMRAP
35 Situps
10 Power Cleans 155/105
4min AMRAP
25 Situps
15 Power Cleans 155/105

Intermediate:
4min AMRAP
50 Situps
5 Power Cleans 115/75
4min AMRAP
35 Situps
10 Power Cleans 115/75
4min AMRAP
25 Situps
15 Power Cleans 115/75

Scaled:
4min AMRAP
50 Situps
5 Power Cleans 85/45
4min AMRAP
35 Situps
10 Power Cleans 85/45
4min AMRAP
25 Situps
15 Power Cleans 85/45

see comments
22
Monday

Foundation

Movement Review

WOD

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Score is sum total of heaviest snatch, clean, and deadlift

Any Style Snatch and Any Style Clean

Mainsite 3/11/15

Optional for those that finish early…mobility work for hips and shoulders.

see comments
20
Saturday

Foundation

GYM CLOSED

WOD

18 of our members are competing for CrossFit Manatee in the Battle of the Boxes over at CrossFit Havoc in Palmetto. Show up and cheer on your fellow Manatees as we go for the championship!

see comments
19
Friday

Foundation

Strict Press
4-4 @ 60%
Push Press
3-3 @ 70%
Push Jerk
2-2 @ 80%
Split Jerk
1-1 @ 90%

% of 1RM Split Jerk

WOD

7 min AMRAP:

RX:
10 box jump (24”/20”)
10 thruster (95/65)

Intermediate:
10 box jump (20”/16”)
10 thruster (75/55)

Scaled:
10 box jump (16”/12”)
10 thruster (55/35)

see comments
18
Thursday

Foundation

Overhead Squat
5-5 @50%
4-4 @60%
3-3@70%

WOD

4 rounds for Max Reps:

RX:
1min Pistols
1min Rope Climbs
1min MB Sit-Ups (20/14)
1min Wallballs (20/14)
1min Rest

INT:
1min Pistols
1min Rope Climbs
1min MB Sit-Ups (14/10)
1min Wallballs (14/10)
1min Rest

SC:
1min Squats
1min Ground to standing
1min Sit-Ups
1min Wallballs (14/10)
1min Rest

see comments

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