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February, 2014 // Posts published in February, 2014

Home » Archive for 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)

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

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.

25 Feb WODs | Comments

Tuesday, February 25

Strength:Â 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

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

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

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

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

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

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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