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February, 2013  // Posts published in February, 2013

28 Feb WODs | Comments

Thursday, February 28

Complete as many rounds as possible in 15 mins of:

  • 10 Wall Balls, 20/16 lbs
  • 5 Walking Lunge With Medball Overheads, 20/16 lbs
  • 10 Push-up (medicine ball)s
  • 5 Walking Lunge With Medball Overheads, 20/16 lbs

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27 Feb WODs | Comments

Wednesday, February 27

For time:

  • 21 Kettlebell Swings
  • 21 Burpees
  • 200m Run
  • 15 Kettlebell Swings
  • 15 Burpees
  • 200 Runs
  • 9 Kettlebell Swings
  • 9 Burpees
  • 200m Run
Kettlebells must be carried during each 200m Run.

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26 Feb WODs | Comments

Tuesday, February 26

As many reps in 16 mins as you can of:

  • Jump Rope (Singles), 1 min
  • Rest, 1 min
  • AbMat Sit-up, 2 mins
  • Rest, 2 mins
  • Box Jump (20 In.), 3 mins
  • Rest, 3 mins
  • Burpee, 4 mins

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25 Feb WODs | Comments

Monday, February 25

EMOM for 5 minutes

  • 7 Power Cleans (95#/65#)
  CrossFit Games Open 11.2 Complete as many rounds as possible in 15 mins of:
  • 9 Deadlifts, 155/100 lbs
  • 12 Push-ups
  • 15 Box Jumps, 24/20 in

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22 Feb WODs | Comments

Friday, February 22

CFM Baseline for time:

  • Run, 800 m
  • 50 Squats
  • 40 AbMat Sit-ups
  • 30 Push-ups
  • 20 Pull-ups

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21 Feb WODs | Comments

Thursday, February 21

For Time: 21-18-15-12-9-6-3

  • Row (Calories)
  • Push Press (95#/65#)
  • Squat Jumps

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20 Feb WODs | Comments

Wednesday, February 20

CrossFit Games Open 12.3 Complete as many rounds as possible in 18 mins of:

  • 15 Box Jumps, 24/20 in
  • 12 Push Press, 115/75 lbs
  • 9 Toes To Bars

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19 Feb WODs | Comments

Tuesday, February 19

Complete as many rounds as possible in 15 mins of:

  • Run, 100 m
  • 1 Burpee
  • Run, 100 m
  • 2 Burpees
  • Run, 100 m
  • 3 Burpees
and so on ...

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18 Feb WODs | Comments

Monday, February 18

Strength:

  • Power Clean 1 rep max
  For Time:
  • 400m Run
then 21-15-9
  • Kettlebell Swing (53#, 35#)
  • Box Jumps (24/20)
then
  • 400m Run

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15 Feb WODs | Comments

Friday, February 15

As many reps in 9 mins as you can of:

  • Thruster, 75/45 lbs, 30 secs
  • Rest, 30 secs
  • Sumo Deadlift High Pull, 75/45 lbs, 30 secs
  • Rest, 30 secs
  • Burpee, 30 secs
  • Rest, 30 secs

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