wod

Saturday, February 17, 2018

Skill: As Many Reps as Possible in 7 Minutes of:
:20 seconds ON/:40 seconds OFF Kipping Handstand Push Ups

Workout: For time:
2000 Meter Row
Rest 3 minutes
Then
50 Devil Press Thrusters (40/25)
*Every Minute Perform 10 Hand Release
Push-ups

Friday, February 16, 2018

Workout: CrossFit Open 17.3
Prior to 8:00 complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95,65)
Then
3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135,95)
Prior to 12:00
Complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185,135)
Prior to 16:00
Complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225,155)
Prior to 20:00
Complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245,175)
Prior to 24:00
Complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265,185)

Wednesday, February 14, 2018

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then
Two Rounds
14x Burpees
14x Kettlebell Swings (35,26)(53,35)
14x Push-ups
14x Deadlifts (95,65)(135,95)
14x Pull-ups
14x Power Cleans (95,65)(135,95)
14x Box Jumps (24″,20″)
14x Push Press (95,65)(135,95)
14x AbMat Sit-ups
14x Kettlebell Snatches Alt. (35,26)(53,35)
14x Double Unders
14x Front Squats (95,65)(135,95)
14x Walking Lunges
14x Wall Balls (20,14)
Then
Finish with 800 Meter Run

Or
“Cupids Revenge”
Only One Round Instead of Two

Monday, February 12, 2018

Strength: Back Squat Every Two Minutes for 12 Minutes:
2 Back Squats Climbing to 85% of 1RM

Workout: As Many Rounds and Reps as Possible in 12 Minutes of:
5 Power Snatch (115,75)
20’ Overhead Walking Lunges (115,75)
5 Front Squats (115,75)
20’ Front Rack Walking Lunges (115,75)

Thursday, February 8, 2018

Skill: Every Minute on The Minute for 12 Minutes:
Teams of 2
Odd – 2 Bench Press (climbing NOT to failure)
Even – 6 Tempo Ring Rows (2 seconds UP, 1 second Hold and Down)

Workout: For Time:
1,500 Meter Row
150 Double Unders
100 Calories Airdyne
10 Rounds of Cindy
Time Cap 30 Minutes.
*Cindy
5x Pull Ups
10x Push Ups
15x Air Squats

Wednesday, February 7, 2018

Skill: Every Minute on The Minute for 10 Minutes
Odd – 3 Wall Walks
Even – 8 (each leg) Overhead Single Leg Box Step-ups (25,10 Plate)

Workout: 6 Rounds For Time of:
10 Power Snatch (75,55)
10 Toes To Bar
20 ft. Overhead Walking Lunge Steps (75,55)