CrossFit WOD, February 16, 2019

2019-02-15 20:00:00.000000
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Saturday

Metcon

Strength
Floor Press (12-12-12-12)
dumbell floor press. Lay on your back with knees bent and feet comfortably on the floor. Do not leave your legs straight out in front of you.
Chin-ups (Accumulate 40 reps while you floor press )
Palms facing in, overhead grip on pull-up bar. From a fully extended dead hang, pull chin over bar, & back to full extension
Metcon (AMRAP – Reps)
Tabata:
Air squats
Push-ups
mountain climbers
pull-ups

Do not score mountain climbers

CrossFit WOD, February 15, 2019

2019-02-14 20:00:00.000000
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–>

Friday

CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders

*9 Foot Target*

CrossFit WOD, February 14, 2019

2019-02-13 20:00:00.000000
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–>

Thurzzzday

Valentines Day Massacre (Time)
21, 15 & 9 Reps of:
Handstand Push Ups
Burpee Box Jump Overs 24/20"

Rest 5 minutes

21, 15 & 9 Reps of:
Push Up
Weighted Step Up
Push Up
Step Up

Rest 5 minutes

400 meter Run or Row
40 Burpees 8/7′
400 meter Run or Row

Scale HSPU to 1 abmat or heavy dumbbells
RX step up 53/35
RX+ 50/35# DBs
RELOADED 35/20# DB strict press for HSPU & weighted step ups

Score is time at end of final Run or Row

CrossFit WOD, February 13, 2019

2019-02-12 20:00:00.000000
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–>

Wednesday

Push Jerk+Split Jerk (1+1, build to a daily max)
Perform one push jerk immediately followed by a split jerk
Metcon (Time)
15 – 12 – 9
Clusters (115/83)[Rx+ 135/93]
Pull Ups [Rx+ C2B]

CrossFit WOD, February 12, 2019

2019-02-11 20:00:00.000000
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–>

Tuesday

Metcon (AMRAP – Reps)
30 Minute EMOM

1: 50 Second Wall Sit
2: 15/12 Calorie Row
3: 40 Double Unders
4: 20 Abmat Sit Ups
5: Max Toes To Bar
6: Rest

Score is total TTB. Only RX if all other minutes were finished RX.