Monthly Archives: February 2015

WOD 270215

b4b

Warm up

Row 500m, then

3x

10 hindu squats

10 hindu push ups

10 hanging leg raises

Partner WOD

For time – 40 minute cap

10 loops (5 each, relay style)

50 medicine ball sit ups 9/6

8 loops (relay style)

50m wheelbarrow (each)

6 loops (relay style)

50 hand release push ups

4 loops (relay style)

50m partner carry (each)

2 loops (relay style)

50 bottom to bottom goblet squats 24/16

WOD 260215

dpg

Warm up

3x

5 inchworms

10 hanging hip touches

15 second L-sit hold

20 second handstand hold

WOD

A: Every 2 minutes for 20 minutes

1 Power snatch

1 Hang squat snatch

1 Squat Snatch

Increase weight each set

B: For time (15 minute time cap)

30 Overhead squats 43/30

30 Toes to bar

30 Shoulder to overhead 43/30

30 Box jumps 24/20

30 Sumo deadlift high pulls 43/30

30 Handstand push ups

If finished within the time cap perform as many muscle ups as possible in the time remaining

WOD 240215

row

Warm up

4x

1 Loop

10 Push ups

40 Double unders

10 banded good mornings

WOD

A: 3 x 600m “timed” runs (10 minute cap)

Run 600m rest as needed, however all 3 runs must be completed within the time cap. Record lap times.

B: 3 rounds for time of (10 minute cap)

3 HSPU

5 Power Snatches 60/40

7 Lateral burpees over the bar

C: 3 x 500m rows (10 minute cap)

Row 500m rest as needed, however all 3 rows must be completed within the time cap. Record row times.

D: 15RM Overhead squat (10 minute cap)

Start either on A, B, C or D and move through it circuit style without any rest in between

WOD 230215

Warm up

4x

10m Duck walk

10 scapular pull ups (3 second hold)

10 Wall balls

10 Scapular push upspanpac

WOD

A: Every 2 minutes for 20 minutes

1 Squat clean

2 Thrusters

1 Push jerk

Increase weight each set

B: For time (10 minute time cap)

30 Clusters 60/40

With 5 chest to bar pull ups every minute on the minute

If finished within the time cap perform as many bar facing burpees as possible with the time remaining

C: For distance

1 minute row

WOD 200215

Warm up

500m row, then

3x

5 inchworms

10 hanging hip touches

15 goblet squats

3 Partner WOD

For time – 50 minute cap

1. “Linda” – courtesy of CFHQ

10-9-8-7-6-5-4-3-2-1

Deadlift 1.5 x average weight of team

Bench press 1x average weight of the team

Squat clean .75 x average weight of the team

The weight used is the average weight of the team multiplied by the normal guidelines for “Linda” DL x 1.5, Bench x 1, Squat clean x .75.

2. 75 sled pulls with the harness 75/30

3. 30 Farmers carries 100/60

4. 12 rope climbs

5. 300 double unders (change every trip)

6. 2.4km Row (change every 200m)

WOD 160215

pbtestcv

Warm up

3x

15 squats

10 push up to hollow

5 scapular pull up to L-sit hold (5 seconds)

then

3-5 minutes of double under practice

WOD

A: Overhead squat 5-5-3-3-2-2-1-1 (17 minutes)

B: CrossFit Open 13.1 – courtesy of CFHQ

As many reps possible in 17 minutes of

40 Burpees

30 Snatches 35/20

30 Burpees

30 Snatches 61.5/35

20 Burpees

30 Snatches 75/45

10 Burpees

Snatch AMRAP 95/55

WOD 130215

Warm up

3x

1 loop

5 inchworms

10 second L-sit hold

15 squats

Grid Races

Race 1: Pairs – 2 minute cap

9 OHS 20/15

7 Hand release push ups

5 Goblet squats 24/16

3 HSPU/Wall walks

Winning team gets 2 points. If completed within time cap team gets 1 point.

Race 2: Use whole team – 13 minute cap

40 Thrusters 20/35/50 (3 bars, 40 reps each)

50 Sit ups butterfly/overhead 10/20/GHD

40 KB Burpee deadlifts 12/16/24 (3 set of KB, 40 reps each)

50 Reverse burpees 5/10/15 (reps are complete when body is fully extended with weight overhead)

Winning team gets 2 points. If completed within time cap team gets 1 point.

Race 3: Use whole team – 12 minute cap

Run Block “A” with rope

10 synchronised burpees

400m Run with rope

20 synchronised burpees

1 Loop with rope

30 synchronised burpees

Winning team gets 2 points. If completed within time cap team gets 1 point.