Monthly Archives: February 2014

February 14, 2014

WOD – Strength Back Squat 5×5 WOD – MetCon 5 rounds for time of: 12 Hang Power Cleans (95# / 55#) 18 Med Ball Cleans (20#/14#) 24 Air Squats Cash Out 250m Row for time WOD Courtesy of CrossFit Stand

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February 13, 2014

WOD – MetCon 3 Rounds for time of: 60s Max Wall Ball (20/14) 60s Rest 60s Max Pull Ups (if you have to scale at all, with a band or otherwise, these become STRICT pullups) 60s Rest 60s Max Box … Continue reading

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February 12, 2014

Cash In 2 rounds of: 30s Side Plank 30s Side Plank (alternate) 30s Plank WOD – Strength Shoulder Press 5×5 (with 1/2 second pause at the top of every rep at full extension) Every rep should be in total control … Continue reading

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February 11, 2014

Cash In For Time: 250m row WOD – Strength 15 minutes to find your Front Squat 1 Rep Max. WOD – MetCon 6 Rounds for time of: 10 Dead Lifts 8 Burpees over the bar 6 Front Squats 4 Push … Continue reading

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February 10, 2014

WOD – Strength Low Hang Power Snatch 5 x 3 WOD – MetCon 21-15-9 of: Over Head Squats Double Unders Russian Kettlebell Swings Rx’d: 55# / 35# OHS 53# / 35# Kettle Bells Sub 2x Single Unders if you don’t … Continue reading

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February 7, 2014

Warm Up Individual Warmup: Row 250m at a good pace (not too slow, not sprinting) 60 Seconds of PVC dislocates 10 Strict Pull-ups (if you have to use a band, make it as hard as possible) 20 PERFECT push ups … Continue reading

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February 6, 2014

Warm Up 2 Rounds not for time of: 25 Double Unders (50 single) … try to go unbroken 30s to 1min PVC Dislocates 10 PVC Sotts Press (trainers will deomonstrate) 25 consecutive seconds holding the PVC below the knee in … Continue reading

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February 5, 2014

Warm Up 400m Run/Row Dislocates 45s Couch Stretch 45s “V” stretch 10 inch worms 45s Figure 4 stretch WOD – Strength Back Squat 7×2 WOD – Met Con As quickly as possible complete the following: 21-18-15-12-9 Thrusters (75/45) 9-12-15-18-21 Burpees … Continue reading

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February 4, 2014

Warm Up Lightly row 200m then 2 rounds, not for time of: 10 Air Squats with a 3 count pause in the bottom (stay tight!) 10 Good Mornings with a barbell 10 sumo deadlift high pulls then Row 200m for … Continue reading

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February 3, 2014

Warm Up 400 m Run/row Dislocates 15 OHS (PVC) 16 Walking lunge steps 10 Dips 10 box jumps 10 strict pull-ups WOD – Strength Tempo Front Squats (3-2-1-1) 5 x 3 These will be performed in the following manner: Starting … Continue reading

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