WOD 2/29/2016

Open WOD 16.1

or

Clean and Jerk 3-3-3-3-3

WOD 2/26/2016

CrossFit Open WOD 16.1

Complete AMRAP in 20 Minutes of:

25-ft overhead walking lunges (95#/65#)
8 bar-facing burpees
25-ft overhead walking lunges
8 chest-to-bar pull-ups

WOD 2/25/2016

The Open Workout 16.1 will be announced today... are you ready?  Have you been working on your skills and weaknesses from last year?

WOD

15 minute Row

Then:

AMRAP in 2 minutes of:
Burpees

Rest 5 minutes, then:

AMRAP in 3 minutes of:
30 Double-unders
15 power snatches (75#/55#)

Rest 5 minutes, then:

AMRAP in 5 minutes of:
3 clean-and-jerks (135#/95#)
3 Toes-to-bar
6 clean-and-jerks
6 toes-to-bar
9 clean-and-jerks
9 toes-to-bar
12
12 and so on...

WOD 2/23/2016

For time, working on the odd minutes, and resting on the even minutes:

100 chest-to-bar pull-ups
95-lb. push presses, 125 reps
95-lb. back squats, 150 reps 

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

WOD 2/22/2016

Mainsite WOD from 2/18/16

21-15-9 reps for time of:

225# deadlift
Dumbbell OH walking lunge steps
burpees (jumping over bar)

WOD 2/19/2016

Row or Run 5000M (5K)

WOD 2/18/2016

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 200 meters (or Row 250M) then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

WOD 2/17/2016

For time:

500M Row
50 sit-ups
1000M Row
30 sit-ups
2000M Row
20 sit-ups

WOD 2/16/2016

For time:

90 double-unders
9 muscle-ups
9 squat clean thrusters, with heavy dumbbells
80 double-unders
8 muscle-ups
8 squat clean thrusters, heavy dumbbells
70 double-unders
7 muscle-ups
7 squat clean thrusters

WOD 2/15/2016

"Grace"

For time:

135# clean and jerk- 30 reps

WOD 2/12/2016

4 rounds for time of:

115# Overhead squats- 20 reps
30-inch box jump- 20 reps

WOD 2/11/2016

For time:

9 bar muscle-ups
21 push jerks, 115#
7 bar muscle-ups
15 push jerks, 115#
5 bar muscle-ups
9 push jerks, 115#

WOD 2/10/2016

Row 15 minutes

Free-for-All

-Work on skills and weaknesses
-Choose a WOD from the past
-Or try another Open WOD

WOD 2/9/2016

CrossFit Open WOD 14.5

21-18-15-12-9-6-3 reps for time of:

Thrusters, 95 lbs (65# Women, 45# Masters women)
Bar-facing Burpees

WOD 2/8/2016

Back Squat 5-5-3-3-3-3-1

(Row 1 minute for max distance after each set)

WOD 2/5/2016

For time:

25 Kettlebell Swings (Russian style)
20 Turkish Get-ups (Alternating arms)
25 Kettlebell Swings (Russian style)
10 single arm KB snatch (Alternating arms)
25 Kettlebell Swings (Russian style)

Every 2 minutes complete 5 Burpees

WOD 2/4/2016

5 rounds for reps of:

1 minute of 185# deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows

WOD 2/3/2016

"Chris and Toni"

3 sets of:

300M Row
10 Box jumps (24"/20")
15 Kettlebell Swings
2-3 minutes rest between each set

3 sets of:

300M Row
10 Hang Power Cleans (135#/95#/ or 60% of max PC)
10 Burpees
2-3 minutes rest between sets

Each set is for time.  Note fastest for each 3 set triplet.

WOD 2/2/2016

Bench Press 3-3-3-3-3

Then:

10-round Tabata squat
Then, 3 attempts at max handstand hold

This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals.  Remain in the bottom of the squat for every other rest interval (alternating bottom-to-bottom).  Perform handstands against a wall and hold for as long as possible.  Rest as needed between attempts.

WOD 2/1/2016

3 minute AMRAP of:

5 pull-ups
10 push-ups
15 squats

Then after rowing 5 minutes:

3 minute AMRAP of:

10 hang power cleans
10 shoulder-to-overhead

Then after rowing 5 minutes:

3 minute AMRAP of:

10 jumping lunges
10 knees-to-elbows