Category: Uncategorized
WOD 2/15/19
14th February
Fitness and Performance
1. 10 min Amrap
10/7-Cal Assault bike
8-Air Squats
6-Pushups
4/2-Strict Pullups
2. 5 rounds not for time
10-Barbell Curls
10-Dumbell Strict Press seated
15-Situps
10-Band Tricep Press Downs
WOD 2/14/19
13th February
Quick and easy one today. Hope everyone has a nice Valentine’s day.
Fitness and Performance
5 Rounds
400m Run
15-Power Snatch 75/55
WOD 2/13/19
12th February
Fitness and Performance
1. Deadlift
5×3@80% can go up each set if feeling good. but at least 80%
2. 2person Team
T2B Annie
100-80-60-40-20
Double Unders
50-40-30-20-10
Toes to bar
WOD 2/12/19
11th February
Fitness
1-2-3-4-5-6-7-8-9-10
Deadlift
Front Squat
10-9-8-7-6-5-4-3-2-1
Push Press
Performance
1-2-3-4-5-6-7-8-9-10
Squat Clean 135/95
10-9-8-7-6-5-4-3-2-1
Push Press(no jerk allowed)
WOD 2/8/19
7th February
Fitness
same as Performance except front squats from the rack on back side of the rig. Stop at 16 min
Performance
CF Open WOD 16.2
Beginning on a 4-minute clock, complete:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-under
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.Stop at 20 minutes.
WOD 2/7/19
6th February
Fitness
1. EMOM 5
5-Russian swings+5-kb swings
Straight into
EMOM 5
10-KB Swings
2. 3 RFT
15-KB Swings
20 box jump overs 24/20
30 WB 20/14
* girls RX is to 10ft target
Performance
1. EMOM 5
1 Snatch pull+1 power snatch
Straight into
EMOM 5
1 power snatch building in weight
2. 3 RFT
10 power snatch 105/75
20 box jump overs 24/20
30 WB 20/14
* girls RX is to 10ft target
WOD 2/6/19
5th February
Remember to add 5 dollar late fee to dues
Fitness and Performance
1. For reps:
3 min max cal assault bike
2 min rest
2 min max cal ski erg
2 min rest
1 min max DU
*will have 3 separate scores
Score = cal bike/cal ski/DU
2: Not for time
50 weighted sit ups
50 GHD
50 ab mat sit ups
WOD 2/5/19
4th February
Last day to pay dues without late fee
Fitness and Performance
1. Back squat
Every 90 seconds
5 at 65%
4 at 70%
3 at 75%
3 at 80%
2 at 85%
2. 4 RFT
15/12 cal row
12 lateral burpees
9 DL 185/125
rest 90 seconds between rounds
WOD 2/4/19
3rd February
Fitness
20 min AMRAP
2 PERSON teams- split reps equal
2 rounds
30 air squats
30 pull ups
30 push ups
Into
2 rounds
20 Goblet squats
20 C2B
20 Dumbell Press heavy
*IF the 4 rounds are completed in under 20 minutes start over
Performance
20 min AMRAP
2 PERSON teams- split reps equal
2 rounds
30 air squats
30 pull ups
30 push ups
Into
2 rounds
20 PISTOLS
20 C2B
20 HSPU
*IF the 4 rounds are completed in under 20 minutes start over
WOD 2/1/19
31st January
Please bring in February Dues
Fitness and Performance
15 min AMRAP
15-Bar Facing burpees
10-Hang power cleans 135/95
10-Alternating Front Rack Lunges