Wods

Saturday February 16, 2019

02/16/2019
Metcon (Time)
Partner Workout!!
5 Rounds for Time:
20 Back Squats, 135/95#
20 Partner WBS 20/14#, "Over Pull-up bar"
200m Track Run

* Partition the back squats how ever you like. The WBS should be over the high bar for males and lower bar for females. Partners complete the run together.

Record the time to complete.

Scales:
Bar: 115#/85, 95/65#

Friday February 15, 2019

02/15/2019
Bench Press (3x3)
Complete 3 sets of 3 reps at 75-80% of 1RM.
Metcon (AMRAP - Rounds and Reps)
12 Minute AMRAP:
3 Power Cleans, 135/95#
6 S2O, 135/95#
9 Situps
250m Bike Erg

Record the number of rounds and reps successfully completed.

Masters 55+ (Rx):
Bar: 115/85#, 105/75#, or lighter

Thursday February 14, 2019

Happy Valentine's Day "Bring a Friend or Find a Friend"
Metcon (Time)
2 RFT:

40 Synchro Bar Facing Burpees
60 Partner DL, 275/225#
80 OTS DBall 50/35#
800m run relay, "400m per partner"

* Both partners must be in sync on Burpees and both partners will be deadlifting the same bar together.
* Partners must alternate after 400m on the run and they must tag after the first 400m run.

Scale:
DL 225/155#
OTS DBall 25/20/14

Wednesday February 13, 2019

02/13/2019
1 Dead Lift + 1 Hang Clean + 1 Squat Clean + 1 Jerk (1-1-1-1-1-1)
Take 15-20 minutes to establish heavy load.
Metcon (Time)
7 Rounds for Time:
7 HSPU
5 C2B Pull Ups
3 Squat Cleans, 135/95#
7 Ski Erg Calories

Record the time to complete.

Masteres 55+ (Rx):
Push Ups
Ring Rows
Bar: 95/65#

Scales:
Box HSPU, 3 Wall Walks, Pike Push Ups, Push Press
Pull Ups, Horizontal ring rows
Bar: 115/85#, 105/75#, 95/65#, or lighter

Tuesday February 12, 2019

02/12/2019
Metcon (AMRAP - Rounds)
20 Minute EMOM:
1) 200m Run
2) 7 Burpee Box Jumps, 30/24"

Record the number of minutes successfully completed.

Masters 55+ (Rx):
200/175m Row
Burpee Box Step Ups

Scales:
Shorten Run Distance: 150m or 100m
Box: 24/20" or step ups
Fewer number of BBJs

Monday February 11, 2019

02/11/2019
CrossFit Games Open 15.3 (AMRAP - Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

Saturday February 9, 2019

02/09/2019
Metcon (AMRAP - Rounds and Reps)
"Farmer’s Tan"
Teams of 3!!!
20 Minute AMRAP:
200 Meter Farmers Carry, 70/53#
75/50 Calorie Assault Bike
200 Meter Farmers Carry, 70/53#
75 Wallballs, 20/14#

Record the total number of rounds and reps completed.

Scales:
KB: 53/35, 35/26#, or lighter
WB: 14/10# or MB Goblet Squats

Friday February 8, 2019

02/08/2019
Metcon (Time)
"Giselle"
Congratulations to Giselle on winning our Extra Credit Challenge! We are doing this WOD she created in honor of her hard work. Be sure to thank her!

21
Strict Press, 75/55#
Lunges "Body Weight"
Situps
800m run

15
Strict Press, 75/55#
Front Rack Lunges 75/55#
Medball Situps, 20/14#
400m run

9
Strict Press 75/55#
Overhead Lunges 75/55#
GHD Situps
200m Run

Masters 55+ (Rx)
Situps, V Ups, Knees to Elbow

Scales:
45/35#
Situps

Thursday February 7, 2019

02/07/2019
1 Clean Pull + 1 Hang Clean + 1 Full Clean + 1 Jerk (1-1-1-1-1)
Take 15-20 Minutes to establish heavy load.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Record the time to complete.

Optional - Not for time:
21-15-9
GHD Situps
Jumping lunges
Ski Erg Calories

Masters 55+ (Rx):
Barbell: 95/65#

Scales:
115/85#, 105/85, 95/65#, or lighter

Wednesday February 6, 2019

02/06/2019
Metcon (AMRAP - Rounds)
30 Minute EMOM
1) 18 KB Swings, 53/35#
2) 15 Box Jumps, 24/20"
3) 12 HSPU
4) 9 T2B
5) 6 Thrusters, 50/35#

Record the number of minutes successfully completed.

Masters 55+ (Rx):
KB: 35/26#
Box: Step Ups
DB: Push Press, 35/25#
V- Ups
DB: 35/25#

Scales:
Scale number of reps to complete most minutes
KB: 35/26#, 26/18#, or lighter
Box: 20/16" or Step Ups
Box HSPU, Handstand holds, Wall walks, DB press,
Kipping Knee or leg raises, V- Ups
DB: 35/25#, 25/15#, or lighter

1 2 3 125