WOD – 20 February

Monday 20 February 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes):

  •   Hang squat clean – 10 reps at 60%, 5 reps at 70 and 3 reps at 80% followed by
  •   Deadlift – 5 reps at 70%, 3 reps at 80% and max unbroken reps at 90% (additional warm-up sets can be completed while loading the bar as needed)

WOD (EMOMs for Days, EMOM20)

  •   Min1 – 20 Russian KB swings (2.0/1.5)
  •   Min2 – 20 push-ups
  •   Min3 – 10 box jumps (30/24)
  •   Min4 – 10 assault bike calories (8 cals for female athletes) – scale is max cals in 45 seconds

 

Run in waves of no more than 6 athletes with all athletes starting on KB swings. There is no rest or transition period between rounds.

 

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WOD – 18 February

Saturday 18 February 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Gym Nasty (pistols and pull-ups / muscle-ups)

  •       EMOM8 – complete 10 pistols (5 each leg); scale pistols to a box as needed
  •      EMOM8 – complete 3 muscle-ups; scale to eight minutes of muscle-up progressions or spend that time working on CTB or regular pull-ups, including work on the kip/butterfly once you can complete 5 strict pull-ups

WOD (Open Prep, AMRAP9)

  •   5 snatches (115/75)
  •   10 burpees over the bar
  •   30 double-unders

 

Run in heats depending on class size to make sure all athletes have sufficient space.

 

Cashout = In teams of three, accumulate 120 cals on the assault bike 10 cals at a time.

 

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WOD – 17 February


Friday 17 February 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20-25 minutes): Back squat

  •       10 reps at 45%, 5 at 55%, 5 @ 70%+, then…
  •       3 x 3 at 85%+

WOD (F/S Ladder, 15 minutes):

  •   Complete one front squat in minute one (135/95); weight starts on the floor
  •   Complete two front squats in minute two
  •   Complete three front squats in minute three, etc
  •   Upon failure, take next minute off, then complete one rope climb every minute until time has been called.
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WOD – 16 February

Thursday 16 February 2017:

Trainer led warm-up and assistance – 10 minutes with a focus on review of the push press/jerk using empty barbell

Strength (20 minutes): Push press. 10 reps at 40%; 8 reps at 55%; 4 sets of 3 reps using 75%-85% of your 1RM. Complete 8-10 band pull-aparts between sets

WOD (for time, cap = 12 minutes):

  •      5 cleans + 10 shoulder-to-overhead (135/95)
  •      400m row / 1,000m bike
  •      40 wall balls (20/14)
  •      400m row / 1,000m bike
  •      5 cleans + 10 shoulder-to-overhead (135/95)

 

Rin in two heats as necessary based on class size.

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WOD – 15 February

Wednesday 15 February 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Deadlifts. 10 reps at 40%; 8 reps at 55%; 4 sets of 3 reps using 75%-85% of your 1RM.

WOD (7 rounds for time):

  •      7 KB swings (2.0/1.5)
  •      7 KTEs
  •      7 box jumps (30/24)
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WOD – 14 February

Tuesday 14 February 2017 – HAPPY VALENTINE’S DAY:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back squat. After 1-2 warm-up sets….

  •        Every 60-90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 60%-65% of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum.

Team WOD (“Couples fImage result for crossfit valentines dayor Cindy”, AMRAP25)

  •       Athletes alternate full rounds of Cindy
  •       One round = 5 pull-ups, 10 push-ups, 15 air squats

 

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WOD – 13 February

Monday 13 February 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Bench press. 10 reps at 40%; 8 reps at 55%; 4 sets of 3 reps using 75%-85% of your 1RM. Complete 8-10 band pull-aparts between sets.

WOD (“Gunsmoke”, for time with an 8-minute cap)

  •      20 calorie row
  •      20 ground-to-overhead (135/95)
  •      20 calorie bike

 

Run in heats with an equal number of athletes in each heat. Pirate rules for the assault bikes (depending on heat size).

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WOD – 11 February

Saturday 11 February 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15 minutes): Deadlifts – 4 x 10 using clean grip; 45%-50%-55%-60%

WOD (for time)

  •       BUY-IN = 750m row (or 1,600m bike), then…
  •       27-21-15-9 burpees
  •       27-21-15-9 wall balls (20/14)
  •       27-21-15-9 TTB
  •       CASH-OUT= 750m row (or 1,600m bike)

 

For large classes, stagger heat times by 5 minutes. Cap WOD time as necessary.

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