WOD FOR FEBRUARY 21, 2019

THE 2019 OPEN IS RIGHT AROUND THE CORNER!

This year we are doing things a little differently.

YES we are still participating in this year’s open. We will be doing each CrossFit open workout on Saturdays for those 6 weeks (details on the schedule will be posted next week).

**CrossFit, Inc. has restructured the CrossFit open season, which may be why you haven’t heard as much about it this year. After this February, the open will move to October (which will be our main focus in terms of preparation and competition), but we encourage you all to sign up and participate in the February season. You will not have to sign up in order to complete the workouts on Saturdays, but if you would like to see where you stack up in the world then definitely go to www.Games.CrossFit.com and sign up!

We are looking forward to making this an extremely fun experience and as inclusive as possible for all fitness levels! See any of the coaches if you have any questions.

A)

Complete the following:

1) 10 minute max calories on assault bike *Goal is 200/150

2) 2k row for time *Goal is sub 7:00/sub 8:00

*you pick which one you complete first

*rest as needed between exercises

OVERFLOW:

A)

4 Rounds for time:

50ft Double KB front rack lunges (53/35)

15 TTB

WOD FOR FEBRUARY 20, 2019

THE 2019 OPEN IS RIGHT AROUND THE CORNER!

This year we are doing things a little differently.

YES we are still participating in this year’s open. We will be doing each CrossFit open workout on Saturdays for those 6 weeks (details on the schedule will be posted next week).

**CrossFit, Inc. has restructured the CrossFit open season, which may be why you haven’t heard as much about it this year. After this February, the open will move to October (which will be our main focus in terms of preparation and competition), but we encourage you all to sign up and participate in the February season. You will not have to sign up in order to complete the workouts on Saturdays, but if you would like to see where you stack up in the world then definitely go to www.Games.CrossFit.com and sign up!

We are looking forward to making this an extremely fun experience and as inclusive as possible for all fitness levels! See any of the coaches if you have any questions.

A)

Build to 1RM push press

B)

EMOM for 20 minutes:

odd: 10 Push presses (135/95) *1 sec pause at the top of EVERY rep

even: 15 KB swings (55/35) *kettle bell over head with elbows locked out

OVERFLOW:

A)

3 sets: (90 sec rest btw each set)

Single arm DB bench press x15 ea. arm

20 V ups *every 5 reps STOP and hold a 5 sec hollow hold

B)

4 Rounds for times: (2 min recovery btw rounds)

10/6 Cal bike
5 Burpees over bar

1 Clean and jerk (225/155)

WOD FOR February 4, 2019

A)

Back squats :

5 @ 70%

4 @ 75%

3 @ 80%

2 @ 85%

5 @ 75%

B)

4 Rounds for times: (90 sec rest btw each round)

Run to the speed bump and back

15 Box jumps (24/20)

6 Hang squat cleans (165/110)
*score fastest and slowest rounds

*the goal today is NOT to “pace”. Go faster than you think you can and try to hold that pace for as long as you can. Don’t worry if in this process you “went out too hot and drop off on your last few rounds”, the goal today is to go harder than you’re used to.

*This is not a test workout so you have nothing to lose…give today everything you’ve got!!

WOD FOR JANUARY 31, 2019

2 weeks ago most people were nervous to go out too hard on the 100 burpees over bar for fear of not being able to hang on during the 2k…this is a great opportunity to see how fast you can complete 100 burpees over bar without having to move right to another exercise. Crush it!!

A)

For time:

100 Burpees over bar

rest 6 minutes then,

For time:

1/.7 Mile bike

50 Pull ups

1/.7 Mile bike

*Score each workout separately.

WOD FOR JANUARY 29, 2019

A)

Dead lift:

4x4 @ 70% + 10lbs

1x2 @ 80% + 10lbs

1x2 @ 90% + 10lbs

1x8+ @ 70% + 10lbs

*Pronated grip only

B)

For time:

30 Muscle snatches (95/65)

*Do not count any reps that have a knee bend at the catch

C)

2 sets: 60 sec rest btw sets

20 DB walking jumping (DB in each hand)

20 Stationary lunges (10 each side) (DB in each hand) *feet stay in the split position, lower back knee to the floor then lock out the front knee

20 Jumping lunges (no DBs)

OVERFLOW:

A) For time:

60 HSPU

*every time you break STOP and complete 100 Double unders