WOD: 1.24.19

Warm-up

3-Point Calf Stretch
Crossover Hamstring x10
Atlas Stretch (hold 30 sec.)
3 rounds for time of:
500-m row
1 minute of L-sit hold
2 minutes holding a handstand

Warm-up

15 minutes of double-unders practice

W.O.D.

Metcon (AMRAP – Rounds and Reps)

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

WOD: 1.23.19

Weightlifting

Bench Press (3×8 @70%)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 35#/15#
30 Snatches, 55#/35#
30 Snatches, 65# / 55#
AMRAP Snatches, 95# / 65#

INT: Metcon (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 45#/35#
30 Snatches, 75#/55#
30 Snatches, 95# / 65#
AMRAP Snatches, 135# / 95#

PERF: CrossFit Games Open 12.2

(AMRAP – Rounds and Reps)In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

WOD: 1.22.19

Weightlifting

Split Jerk Split Jerk EMOM
4 sets of 3 reps @70%
3 sets of 2 reps @ 80%

W.O.D.

FIT: Metcon (AMRAP – Reps)

For 20 minutes
Minute 1 – Row Max Calories
Minute 2 – Max reps Single unders
Minute 3- Max reps hanging leg raises
Minute 4- Rest

PERF: Metcon (AMRAP – Reps)

For 20 minutes
Minute 1 – Bike Max Calories
Minute 2 – Max reps Double unders
Minute 3- Max reps toes to bar
Minute 4- Rest

WOD: 1.21.19

Weightlifting

Back Squat (3 sets of 8 reps @70% )

W.O.D.

FIT: Metcon (Time)

3 Rounds for time:
3 Rope Climbs, Lying to standing
21 American Kettlebell Swings  (53/35)
3 Rope Climbs, Lying to standing
21 DB Snatches, (35.25)
3 Rope Climbs, Lying to standing

PERF: Metcon (Time)

3 Rounds for time:
1 Rope Climb
21 American Kettlebell Swings (70/53)
1 Rope Climb
21 DB Snatches (50/35)
1 Rope Climb

WOD: 1.20.19

W.O.D. Dumbbell Grace (Time)

For time:
30 DB Clean and Jerks (50/35#)

WOD: 1.19.19

W.O.D. Ghost (3 Rounds for reps)

SCALING OPTIONS: DO ONLY 4 OR 5 ROUNDS
Background: “The Ghost” is a workout that CrossFit created for Robert “The Ghost” Guerrero that mimics a 6-round fight – each round being 3 minutes of work and 1 minute of rest.

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

WOD: 1.18.19

W.O.D.

FIT: CrossFit Games Open 15.2 Masters Scaled (AMRAP – Reps)Masters Scaled 55+

0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 45# / 35#
6 Jumping Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 45# / 35#
8 Jumping Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 45# / 35#
10 Jumping Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.


INT: CrossFit Games Open 15.2 Scaled (AMRAP – Reps)Includes Masters up to 54 years old

0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

PERF: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)Includes Masters up to 54 years old

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

WOD: 1.17.19

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:
5 thrusters (65/45)
7 hang power cleans (65/45)
10 sumo deadlift high pulls (65/45)

PERF: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:
5 thrusters (95/65)
7 hang power cleans (95/65)
10 sumo deadlift high pulls (95/65)

WOD: 1.16.19

Weightlifting

Bench Press (3 sets of 10 reps @65% )

W.O.D.

FIT: Metcon (Time)

FOR TIME:
Row 500m
40 Wall Balls (20/14)
30 Pull ups
20 Push ups
10 Pistols

PERF: Metcon (Time)

FOR TIME:
Row 500m
40 Wall Balls (30/20)
30 Chest to bar pull ups
20 Handstand Push ups
10 Pistols

WOD: 1.15.19

Weightlifting

Split Jerk Split Jerk EMOM
4 sets of 3 reps @65%
3 sets of 2 reps @ 75%

W.O.D.

Metcon (AMRAP – Reps)

:30 seconds on
:30 seconds off

10 rounds of rowing

THEN…

10 rounds of burpee box jumps (24/20)

WOD: 1.14.18

Weightlifting

Back Squat (3×10 reps @65%)

** Descend with control
** Do not crash in the bottom of the squat
** Rest 2 minutes between each set

W.O.D.

FIT: Metcon (Time)

6 rounds FOR TIME:
6 Power Snatches (95/65)
12 hanging leg raises

PERF: Metcon (Time)

6 rounds FOR TIME:
6 Power Snatches (135/95)
12 Toes to bar

WOD: 1.13.19

W.O.D.

FIT: Metcon (Time)

For Time:
1000m Row
30 DB Clean and Jerks (35/25#)
50 American KB Swings (35/26#)

PERF: Metcon (Time)

For Time:
1000m Row
30 DB Clean and Jerks (50/30#)
50 American KB Swings (53/35#)