WOD 2/10/17

WWPF 16.1 Open WOD Relay spin off 30 min Relay AMRAP 8 Front Rack Lunges, 135/93 8 Burpees over bar 8 Front Rack Lunges 8 C2B Pullups *Tag partner after each round. Post total rounds New You Learning the Snatch

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WOD 2/9/17

Snatch   2-2-2   Then   21-15-9-15-21   Power Snatch 95/63 Box Jumps Push Ups   Post Loads and Times to ZEN and Comments:  

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WOD 2/8/17

Bench Press: Establish a 10rm Strict Weighted Pullups: 3 x 5reps Then… 15.3 AMRAP 14 minutes 7 MU 50 Wall Ball Shots, 20/14 (10’/9′) 100 DU Are you registered for this years open?

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WOD 2/7/17

15 Min to heavy Clean and Jerk Then… AMRAP 18 Minutes 750m Row 15 Cleans 185/133 15 Jerks 185/133 3 Legless Rope Climbs 15′ OR 5 Rope Climbs 15′ Don’t forget to sign up for The Open!! Games.crossfit.com

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WOD 2/6/17

8 rep max Back Squat then perform 2 sets of 8 at 90 % 30-20-10 Alt Reverse OH lunge (on a 45# plate) 45/25 Alt KB Snatch 53/35 Knees to Elbow

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WOD 2/5/17

Sunday Endurance WOD   3 Rounds of:   4 Stations, 90 Seconds Per Station   Row For Calories Situps Step Ups With Plate Double Unders   2 Min Rest Between Rounds   Post Loads and Times to Zen and Comments:     Sign Up for the Games today. They Start February 23rd.

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WOD 2/4/17

Deadlift 5×1   Then   21 Push Press 95/63 21 Pullups 18 Push Press 18 Pullups 15 Push Press 15 Pullups 12 Push Press 12 Pullups 9 Push Press 9 Pullups 6 Push Press 6 Pullups 3 Push Press 3 Pullups   Post Loads and Times to ZEN and Comments:     Sign Up for

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WOD 2/3/17

WWPF – 34 min Running Clock  0:00 – 10:00 10 mins to establish a max Jerk   —–2 Min rest—– 12:00 – 25:00 13 Min AMRAP 6 Synchronized Bar MU 12 OHS, 135/93 (1 bar/mix reps anyway) 20 Alt Box Jumps, 30/24   —-2 Min Rest——- 7 min AMRAP 34 Synchronized Wall Ball Shots 34 Synchronized Toes

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WOD 2/2/2017

Front Squats 3-3-3   Then:   14 Min AMRAP of:   5 Thrusters 95/63 7 Hang Power Cleans 95/63 10 Sumo Deadlift High Pulls 95/63   Post Loads and Times to Zen and Comments:  

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WOD 2/1/17
WOD 2/1/17

Bench Press: 1-1-1 (90-100%) Single Leg RDL: 3 x 5 (each leg)   Then…   4 min AMRAP 500m Row/Assault Bike Max RMU in remaining time (scale w/pullups)   2 min break   4 min AMRAP 500m Row/Assault Bike Max Ground 2 OH in remaining time, 135/93   2 min break   4 min AMRAP

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WOD 1/30/17

10 rep max Back Squat then 2 sets of 10 reps at 90% 15 min AMRAP  5 Floor Presses 135/95 7 Barbell roll-outs 9 Chest to bar Pull-ups 

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