Monthly Archives: February 2014

February 28, 2014

WOD – Met Con For time complete: 400m Row 20 Pull Ups 20 Push Press (75/55) 20 Russian Kettlebell Swings (53/35) 20 Box Jumps 20 Squat Cleans (115/75) Run 400m 20 Squat Cleans (115/75) 20 Box Jumps 20 Russian Kettlebell … Continue reading

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February 27, 2014

WOD – Skill Goat Practice: CrossFit legend Chris Spealler says, “Find your weaknesses, make friends with them, then beat them to DEATH!! ” A “goat” is a weakness or area you need work. Double unders, ring dips, burpees, mobility, handstand … Continue reading

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February 26, 2014

WOD – Met Con Complete 5 rounds for times of: 7 Burpees 14 Kettlebell Swings (53/35) 21 Sit-ups 200m Sprint Rest 2 minutes between rounds

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February 25, 2014

WOD – Met Con 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100#) 12 Push-ups (Hand release) 15 Box Jumps(24”/20″) This was one of the Open workouts in 2011. To Rx’d this WOD … Continue reading

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February 24, 2014

WOD – Strength Backsquat 5 x 5 WOD – Met Con 4 Rounds for time of: Run 400m 10 Knees to elbows 10 Ring Rows If 4 rounds of Ring Rows will be too easy for some, 10 strict pull … Continue reading

Posted in Back Squat, Knees to Elbows, Ring Row, Run, WODs | Tagged , , , , , , , , , , , , | Leave a comment

February 21, 2014

Strength: Every 90 seconds for 8 rounds: 3 Push presses (start light(ish) and increase weight each round; if you fail, try again, if you fail again, lower the weight a few kilos) 15 Box jumps * make sure you get … Continue reading

Posted in Abmat Sit ups, Box Squat, Pull Ups, Push Ups, Super mans, Walking Lunges, WODs | Tagged , , , , , , , , , , , , | Leave a comment

February 20, 2014

Strength Front squat: 1×5 @ 60, 70, 75, & 80% WOD 4 minute AMRAP: – 10 burpee box jumps – 10 KB swings – 10 sit-ups Rest 1 minute 4 minute AMRAP: – 10 knees to elbow – 10 burpees … Continue reading

Posted in Abmat Sit ups, Air Squats, Burpee, Burpee Box Jumps, Front Squats, Goblet Squats, Kettlebell Swings, Knees to Elbows, WODs | Tagged , , , , , , , , , , , , | Leave a comment

February 19, 2014

Strength: Front Squat: 1 x 5 @ 70% 1 x 4 @ 80% 1 x 3 @ 85 & 90% WOD: 12 minute AMRAP: 10 Knees to elbows 10 KB swings 10 Handstand Push ups

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February 18, 2014

Strength 10 Min EMOM 3 Power Snatches at 60-65% WOD 4 Rounds for Time: 10 Hand-Release Push-ups 6 Power Snatches (50/30) 15 Box Jumps(30/24)

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February 17, 2014

WOD: Mini-Cindy – 10 minute AMRAP: 5 Pull ups 10 Push ups 15 Air Squats Tabata Core: V-Up Sit ups Single Arm Kick Through (for example of Single Arm Kick Through, go to www.dailyhitt.com and FF to 2:40.

Posted in Air Squats, Pull Ups, Push Ups, Single Arm Kick Through Plank, V-Up Situps, WODs | Tagged , , , , , , , , , , , , | Leave a comment