WOD

PAST WODS

Feb

28
Wednesday

Foundation

Squat Snatch
3×3 Touch and Go
@65%

WOD

For Time:

3 Rope Climbs
90 Double-unders
30 Box Jumps 24/20
15 HSPU
30 Box Jumps 24/20
90 Double-unders
3 Rope Climbs

Int: ½ dubs

Sc:
6 Ground 2 standings
15 DU attempts
30 Step-ups
15 DB Presses
30 Step-ups
15 DU attempts
6 Ground to standings

see comments
27
Tuesday

Foundation

10min EMOM
3 Hang Power Cleans
3 Thrusters
3 S2OH

Rx:60% of 1RM Thruster

Int/Sc: 50%

WOD

For Time:
2 Mile Run

Int: 1.5 Mile Run

see comments
26
Monday

Foundation

Front Squat
Work up to a heavy set of 6

WOD

6 min AMRAP
12 KB Swings (32/24)
12 Burpees

Rest 2 Min

6min AMRAP
12 Bent over Row w/KB (32/24)
12 Box Jumps 24/20

see comments
24
Saturday

Foundation

WOD

Team Kelly

Teams of 2

5 RFT
400m Run
30 Box Jumps
30 Wallballs

400 M run will be performed relay style with the ball (200m run for partner A then pass ball to partner B for 200m run)

1 Wallball per team

All box jumps AND wall balls will be alternating single reps between partners

see comments
23
Friday

Foundation

Movement Review

WOD

Crossfit Games Open WOD 18.1

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bar

10 Dumbbell Hang Clean and Jersk 50/35

14/12 Calorie Row

see comments
22
Thursday

Foundation

ROMWOD

WOD

see comments

10-7-5
Alternating Turkish Get-ups 53/35
10x Double Unders

Run 200m after each round

Cap: 15 minutes

Rx+: 70/53

If doing the open, might suggest lowering the weight but take your time going through the motions. #activerecovery

21
Wednesday

Foundation

Deadlift
Build to heavy set of 5 T&G (no regripping on floor)

WOD

EMOM 16min
Min1: 10 alt KB Snatches 53/35
Min2: 10 Burpee box jump overs 24/20
Min3: Max Kb Swings 53/35
Min4: Rest

Score is total combined KB swings from all rounds

see comments
20
Tuesday

Foundation

Complex
2 Push Jerks 2 Split Jerks
1@60%. 1@70% 3×1@80%

WOD

17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50ft Dumbbell Weighted Walking Lunge 50/35s
16 Toes to Bars
8 Dumbbell Power Cleans 50/35s
Then, 2 rounds of:
50ft Dumbbell Weighted Walking Lunge
16 Muscle-ups
8 Dumbbell Power Cleans
Etc., alternating between Toes to Bar and bar Muscle-ups every 2 rounds.

see comments
19
Monday

Foundation

Get Your First Test-out

Practice for 5-8 minutes of the chosen movement

Then

3 minutes
To perform as many reps as possible of your chosen movement

WOD

Punishing Karen
For Time
150 Wallballs 20/14

Every time reps have ceased being completed (ball dropped or held), perform either 10 Push-ups or 20 squats

Cap: 20 minutes

see comments
17
Saturday

Foundation

Sally UP

Rx+ 95/65

WOD

Team WOD:
25 min ladder:
Run 100m
2 rounds “Cindy”
Run 200m
4 rounds “Cindy”
Run 300m
6 rounds “Cindy”
etc.

Teams of 2. Teammates run together. One teammate works at a time on “Cindy” rounds. May split work however desired.
1 rd Cindy:
5 pullups
10 pushups
15 squats

see comments

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