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February, 2014  // Posts published in February, 2014

28 Feb WODs | Comments

Friday, February 28

CrossFit Games Open 14.1 10 min AMRAP:

  • 30 Double Unders
  • 15 Power Snatches (75/55)

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27 Feb WODs | Comments

Thursday, February 27

Strength/Skill:

  • Snatch 3x10 at 50% 1RM
Rest as needed between sets.   12-9-6-3 reps, for time of:
  • Wall Ball, 20/16 lbs
  • Snatch, 95/65 lbs
  • Burpee

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26 Feb WODs | Comments

Wednesday, February 26

Strength:

  • Record max number of watts generated in just 3 strokes on the C2 Rowers
  CrossFit Games Open 13.2 Complete as many rounds as possible in 10 mins of:
  • 5 Shoulder-to-Overheads, 115/75 lbs
  • 10 Deadlifts, 115/75 lbs
  • 15 Box Jumps, 24/20 in
  For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

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25 Feb WODs | Comments

Tuesday, February 25

Strength: Every 1 min for 10 mins do:

  • 1 Shoulder Press, pick load
  • 1 Push Press, pick load
  • 1 Push Jerk, pick load
  21-15-9 reps, for time of:
  • Push Press, 115/75 lbs
  • Pull-up

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24 Feb WODs | Comments

Monday, February 24

Strength:

  • Bench Press 5x10 at 50% 1RM
Rest as needed between sets.   3 rounds for time of:
  • 10 Hang Power Cleans, 135/95 lbs
  • 30 Overhead Walking Lunge With Plates, 45/25 lbs

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21 Feb WODs | Comments

Friday, February 21

Strength:

  • Push Press 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.   4 rounds for time of:
  • Run, 400 m
  • 25 Burpees

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20 Feb WODs | Comments

Thursday, February 20

Strength:

  • Power Clean 1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.     5 rounds for time of:
  • 15 Medicine Ball Cleans, 20/16 lbs
  • 15 Wall Balls, 20/16 lbs

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19 Feb WODs | Comments

Wednesday, February 19

Strength: 5 Min EMOM Every 1 min for 5 mins.

  • 10 Deadlifts, 50% 1RM
  • AMREP of Singles with the remaining time.
  WOD: Complete as many rounds as possible in 5 mins of:
  • 4 Power Cleans, 135/95 lbs
  • 24 Double Unders
  • 10 Pull-ups

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18 Feb WODs | Comments

Tuesday, February 18

4 rounds for time of:

  • Run, 400 m
  • 9 Handstand Push-ups
  • 12 Sumo Deadlift High-pulls, 95/65 lbs
  • 15 Box Jumps, 24/20 in

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17 Feb WODs | Comments

Monday, February 17

For time: 15 Thrusters, 135/95 lbs Run, 200 m 20 Thrusters, 95/65 lbs Run, 400 m 30 Thrusters, 65/45 lbs Run, 800 m

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