Strength/Skill: EMOTM for 8 mins complete 2 squat cleans + 2 power cleans + 2 hang power cleans
WOD: 15 min AMRAP
200m run
5 pull-ups
10 push ups
15 squats
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Category: WOD
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WOD for February 25, 2019
Strength/Skill: 4 rounds of 10 renegade rows and 20 single leg ball slams
WOD: 12 min EMOM
Mins 1-4 complete 6 OHS
Mins 5-8 complete 4 OHS
Mins 9-12 complete 2 OHS
*Pick weights that you can go unbroken but increase each set (mins 1-4, 5-8, and 9-12)
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WOD for February 22, 2019
Open WOD 19.1
Complete as many rounds and reps as possible in 15 mins of:
19 wallballs
19 calorie row
Variations
Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target
Girls throw 10-lb. ball to 8-ft. target
Masters 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target
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WOD for February 21, 2019
Strength/Skill: Push Press 5-3-3-2-1
WOD: 12-9-6
KBS (70/53)
K2E
12-9-6
Push Ups
Thrusters (95/65)
12-9-6
Calorie Row
Hang Snatch (95/65)
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WOD for February 20, 2019
Strength/Skill: Pull up/kipping work
WOD: 12 min AMRAP
30 plate OH lunges (35/25)
15 burpees to plate (jump onto plate)
5 pull-ups
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WOD for February 19, 2019
Strength/Skill: OHS 5-3-3-2-1
WOD: Death by Calorie Row
min 1 – 2 calories
min 2 – 4 calories
min 3 – 6 calories
Keep adding 2 calories every minute until failure
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WOD for February 18, 2019
Strength/Skill: 5×3 clean and jerks
WOD: For time
10 clean and jerks (165/135)
20 air squats
20 DUs
8 clean and jerks
20 air squats
40 DUs
6 clean and jerks
20 air squats
60 DUs
4 clean and jerks
20 air squats
80 DUs
2 clean and jerks
20 air squats
100 DUs
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WOD for February 15, 2019
Strength/Skill: 3 rounds of 10 ring dips and 10 GHD back extensions
WOD: 5 rounds
1 min row/bike for calories
1 min alternating DB snatches
1 min wallballs
Rest 1 min
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WOD for February 14, 2019
Strength/Skill: 5×3 Deadlifts @ 75-80% of your max
WOD: Valentine’s Day Heart AMRAP!
Rotate through stations picking a “candy heart” and complete the exercises on the heart.
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WOD for February 13, 2019
Here is a video of today’s WOD which is the first Open workout from 2013. These are what you will see for each of this year’s Open workouts. We will be doing these starting next Friday. Wether you signed up officially for the workout or are part of our teams in the gym you will have to complete the workouts to the standards explained in the videos.
WOD: CrossFit Open WOD 13.1
40 Burpees
30 Snatches 75/35
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/100
10 Burpees
Max snatches with remaining time 210/120
Snatches may be power or full squat