Archives for February 2018

W.O.D.s · February 28, 2018

Thursday 3/1/18

CrossFit
Rest
_____________________

Competitor 1&2
Rest

_______________________

Sleds

“Reverse Tabata”

8 rounds:

:10 Sled Push 225/180

:20 Rest

800m Recovery Run

“Reverse Tabata”

8 rounds:

:10 Sled Push 225/180

:20 Rest

_____________________

FitEssentials

For load:

Superset

10-8-6

Sumo Deadlift

Single-arm DB Push-Press (each arm)

For load:

Lunge Squat 8-8-8 (slow tempo)

(rest :30 between legs)

Not for score:

Tabata Side Plank – alt sides

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Weightlifting

Block Snatch

75% 5×2

Block Clean

75% 5×2

Sled Push

8x 30yd -choose weight-

(full recovery between sets)

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”
~Helen Keller

W.O.D.s · February 27, 2018

Wednesday 2/28/18

CrossFit

For time:

500m Row

21 Burpees over the rower

500m Row

15 Burpees over the rower

500m Row

9 Burpees over the rower

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Competitor 1&2

Not timed:

400m Run

21 Burpees

400m Run

15 Burpees

400m Run

9 Burpees

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Weightlifting

Pause Clean + Clean & Jerk

85% 2(1+1)

-then-

80% 4×1 (C&J only)

3-Position Clean Pull

4×3 -choose weight-

Front Squat

80% 4×4

GHD Sit-ups

4×15 -choose weight-

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“The harder I work, the luckier I become.”
~Benjamin Franklin

W.O.D.s · February 26, 2018

Tuesday 2/27/18

CrossFit

2 rounds for time:

800m Run

30 Pull-ups

15 Ball Slams 20/14

30 Kettlebell Swings 53/35

15 Ball Slams

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Competitor 1&2

AMRAP 5:00

3 Strict Handstand Push-up

3 Power Snatch 135/95

10:00 Recovery Row

AMRAP 5:00

7 Ring Dip

7 Hang Power Snatch 95/65

10:00 Recovery Row

AMRAP 5:00

9 Push-up

9 Dumbbell Power Snatch (alt arms) 50/35

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Aerobic Capacity

AMRAP 30:00

40/30 cal Row (Choose 40cals if sub 2:00 500m PR)

1:00 Forearm Plank

800m Run or 400m MedBall Carry

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Weightlifting

Power Snatch

80% 2×1

85% 3×1

Power Clean + Push Press

80% 3(2+2)

85% 2(2+2)

Snatch Push Press

Build to a heavy set of 5

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“Perseverance, secret of all triumphs.”
~Victor Hugo

W.O.D.s · February 25, 2018

Monday 2/26/18

CrossFit

For load:

Every 1:00 for 20:00

Min 1-5: 3 Thruster

Min 6-10: 2 Power Clean & Push Press

Min 11-15: 1 Clean & Jerk

Min 16-20: 3 Front Squat

*start every minute with 5 push-ups

(make consistent increases)

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FitEssentials

For load:

Axle Front Squat 8-8-8-8

*follow each set with :30 ring rows or strict pull-ups

AMRAP 10:00

6 Waiter’s Squats Rt-Arm

12 Single-Arm Bent Dumbbell Row (alt arms)

6 Waiter’s Squats Lt-Arm

200m Row

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Competitor 1&2

Score each workout by total reps.

Choose reps prior to start. Each round unbroken.

Every 1:00 for 10:00

Odd min: Bar Muscle-up

Even min: Front Squat (from ground) 225/155

*start each round with 5 box jumps 24/20

800m Recovery Jog

Every 1:00 for 10:00

Odd min: CTB Pull-up

Even min: Clean (full) 185/125

*start each round with a 10′ hand walk

800m Recovery Jog

Every 1:00 for 10:00

Odd min: Pull-up

Even min: Power Clean 135/95

*start each round with 15 double under

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Weightlifting

Pause Snatch + Push Press + OHS

75% 2(1+3+1)

-then-

80% 3×2 (snatch only)

Block Snatch Pull

115% 4×4

Back Squat

80% 4×4

Ground Based Twist

4×15 -choose weight-

(15 each side)

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“It is the fight alone that pleases us, not the victory.”
~Blaise Pascal

Events · February 23, 2018

Saturday 2/24/18

7:00a CrossFit
7:00a CrossFit Competitor

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Iron Athlete Winter Open Weightlifting Meet
9:00a-10:00a Women Weigh-in
11:00a Women Lift
12:00p-1:00p Men Weigh-in
2:00p Men Lift

W.O.D.s · February 22, 2018

Friday 2/23/18

Open 18.1

AMRAP 20:00

8 Toes to Bar

10 Dumbbell Hang Clean & Jerk (5 each arm) 50/35

14/12 Calorie Row

“Talent hits a target no one else can hit; Genius hits a target no one else can see.”
~Arthur Schopenhauer

W.O.D.s · February 21, 2018

Thursday 2/22/18

CrossFit

Rest

_____________________

Competitor 1&2

Rest

_____________________

Sleds

3 rounds:

:30 Sled Push 225/180

:30 Rest

800m Recovery Jog

3 rounds:

:30 Sled Push

:30 Rest

800m Recovery Jog

3 rounds:

:30 Sled Push

:30 Rest

______________________

FitEssentials

For load:

Superset

10-8-6

Axle Push Press

Kneeling Torso Row (each arm – :02 pause against torso)

2 rounds for reps:

AMRAP 4:00

8 Ring Rows (Adv: False Grip)

12 Lateral Box Step-over (6/side)

16 Mountain Climbers (8/side)

(2:00 recovery walk between rounds)

3 rounds not scored:

:20 Hollow Body Hold

:10 Straight Leg Hold (each leg)

20 Quadraped K2E (10/side)

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Weightlifting

Snatch

70% 3×1

Clean + Jerk

70% 3(1+1)

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“Courage is contagious. When a brave man takes a stand, the spines of others are often stiffened.”
~Billy Graham

W.O.D.s · February 20, 2018

Wednesday 2/21/18

CrossFit

For load:

Turkish Get-up 1-1-1-1-1-1

(make consistent increases)

5 rounds for time:

7 Bar Facing Burpees

7 Box Jumps 24/20

7 Pull-ups

7 Thrusters 95/65

7 Toes to Bar

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Competitor 1

At a 1 Mile Pace:

400m Run

200m Recovery Jog

400m Run

200m Recovery Jog

400m Run

200m Recovery Jog

400m Run

At a moderate load:

Snatch Push Press + Overhead Squat

5+1, 4+1, 3+1, 2+1, 1+1

2 rounds with a partner:

:30 Bear Crawl

:30 Frog Squat

:30 Kick Sit

:30 Ape

:30 Half Hindu Push-up

:30 V-up

(one person rests while the other completes :30 work)

(both partners complete each movement)

______________________

Competitor 2

2 rounds with a partner:

:30 Bear Crawl

:30 Frog Squat

:30 Kick Sit

:30 Ape

:30 Half Hindu Push-up

:30 V-up

(one person rests while the other completes :30 work)

(both partners complete each movement)

At a moderate load:

Snatch Push Press + Overhead Squat

5+1, 4+1, 3+1, 2+1, 1+1

At a 2k Pace:

500m Row

250m Recovery Row

500m Row

250m Recovery Row

500m Row

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Weightlifting

Snatch

75% 3×1

80% 1×1

Clean + Jerk

75% 3(1+1)

Front Squat

80% 3×2

“The main thing to do is relax and let your talent do the work.”
~Charles Barkley

Archives for February 2018

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