CrossFit WOD, March 1, 2019

2019-02-28 20:00:00.000000
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19.2

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*

*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Sit-ups
50 Single Unders
Squat Cleans*

*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

CrossFit WOD, February 28, 2019

2019-02-27 20:00:00.000000
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Thursday

Metcon (Weight)
10 Minute EMOM

1 Clean + Jerk

This is technique work, ESPECIALLY if you are hitting the Open workout tomorrow, please keep the weights relatively light and work on perfect movement.
Metcon (AMRAP – Rounds and Reps)
12 Minutes

10 DL (155/113)
15 Bar Facing Burpees
20 Wall Balls
25 Double Unders

Again, if you plan on hitting the Open workout tomorrow, move with purpose on this but not 100% effort. Keep all movements as perfect as possible.

CrossFit WOD, February 27, 2019

2019-02-26 20:00:00.000000
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Wednesday

Strict Press (10 – 10 – 8 – 8)
Building throughout. Last set of 8 should be very tough, keep core tight.
Strict HSPU (10 – 10 – 8 -8)
This is RX+ instead of strict press.

In unbroken sets. Rest as needed in between. If you cant quite get all the reps that’s okay.
Metcon (Time)
4 Rounds, rest exactly 1 minute after each.

15 Power Snatch (75/53)
8 TTB
8 Push Ups

Sprint through a round, then rest a minute. Try to hold on for all 4 (unbroken if possible).

Mark time after 8th push up in last round (so you’ll only have 3 minutes of built in rest in your time).

CrossFit WOD, February 26, 2019

2019-02-25 20:00:00.000000
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Tuesday

Gymnastic Skill Session
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP

8 Squat Cleans (115/83)[135/93)
16 Pull Ups [8 Muscle Ups]

Muscle ups any kind.

CrossFit WOD, February 25, 2019

2019-02-24 20:00:00.000000
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Monday

Overhead Squat (5 – 5 – 5 – 5)
Athletes can choose to do their first rep as a snatch from the ground.

Build to a heavy set of 5.

We’re going to be doing an overhead squat mini cycle for the next couple of weeks. If you can’t perform an overhead squat, we will spend the first couple of weeks working on mobility and positioning with PVC drills, box squats, snatch grip push presses, etc.

Metcon (Time)
7 Rounds For Time

30 Double Unders
7 Burpee Box Jump Overs (24/20)