WOD for 2/28/17

A. EMOM 10: Odd: 3 Snatches (95/65)(135/95)(225/155) Even: 6 Clean & Jerks (95/65)(135/95)(225/155)   B. 3 Rounds for time: – 27 Calorie Row – 21 Hang Power Cleans (115/80)(135/95) – 18 HSPU – 15 Over-the-Bar Burpees   Additional Conditioning: A. Bike Conditioning 3 sets of: 4:00 Assault Bike Rest 1:00 between each set   B. … Continue reading “WOD for 2/28/17”


WOD for 2/27/17

A. Power Snatch (EMOM 3) – 2 @ 60% – 2 @ 65% – 2 @ 70%   **1 Min Rest**   B. Snatch Pull (EMOM 3) – 3 x 3 @ 80%   **1 Min Rest**   C. Back Squat (EMOM 3) – 3 x 3 @ 65%   D. Conditioning AMRAP 4: – … Continue reading “WOD for 2/27/17”


WOD for 2/24/17

CrossFit Games 17.1 (20 min cap) For Time: – 10 DB Snatches (50/35) (Scaled is 35/20) – 15 Burpee Box Jump Overs (24/20) (Scaled 20 / step ups allowed) – 20 DB Snatch – 15 Burpee BJO – 30 DB Snatch – 15 Burpee BJO – 40 DB Snatch – 15 Burpee BJO – 50 … Continue reading “WOD for 2/24/17”


WOD for 2/23/17

A. Rowing – 4 x 250m Row Sprints. 1:1 work to rest ratio   B. With a running clock MIN 0-6 – 4 Rounds – 8 Front Squat (115/85) – 8 Ring Dip MIN 6-12- 4 Rounds – 8 Push Press (115/85) – 8 Pull Up MIN 12-16- 4 Rounds – 8 Thruster (115/85) – … Continue reading “WOD for 2/23/17”


WOD for 2/22/17

A. Clean & Jerk – 2+1 @ 60% (1min) – 2+1 @ 70% (1min) – 1 @ 75% (1min) – 1 @ 80% (1min) – 1 @ 85% (90 seconds) – 1 @ 90% (90 seconds) – 1 @ 95% (90 seconds) – 2×1 @ 85% (1min)   B. Back Squat – 2 @ 60% … Continue reading “WOD for 2/22/17”


WOD for 2/21/17

A. AMRAP 3: – 3 Power Cleans (135/95)(225/155) – 3 Front Squats – 3 Push Jerks **Rest 3:00**   B. AMRAP 3: – 3 Power Cleans (185/130)(245/175) – 3 Front Squats – 3 Push Jerks **Rest 3:00**   C. AMRAP 3: – 3 Power Cleans (205/145)(275/195) – 3 Front Squats – 3 Push Jerks   … Continue reading “WOD for 2/21/17”


WOD for 2/20/17

A. Snatch – 2 @ 60% (1 min) – 2 @ 70% (1 min) – 1 @ 75% (1 min) – 1 @ 80% (1 min) – 1 @ 85% (90 Seconds) – 1 @ 90% (90 Seconds) – 1 @ 95% (90 Seconds) – 2 x 1 @ 85% (1 min)   B. Front … Continue reading “WOD for 2/20/17”


WOD for 2/17/17

A. Snatch (EMOM 6) – 1 @ 60% – 1 @ 65% – 1 @ 70% – 3 x 1 @ 75%   B. Clean & Jerk (EMOM 5) – 1 @ 65% – 1 @ 70% – 3 x 1 @ 75%   C. AMRAP 14: – 50 Wallballs (20/14) – 40 Calorie Row … Continue reading “WOD for 2/17/17”


WOD for 2/16/17

A. EMOM 5 – 3 Snatch Balance   B. EMOM 5 – 2 Snatch Push Press + 3 OHS   C. AMRAP 8 Minutes: – 200m run – 15 Thrusters (75/55) – 30 Double Unders   **REST 2 MINUTES**   D. AMRAP 6 Minutes: – 100m run – 7 Thrusters (115/85) – 15 Double Unders


Workout for 2/15/17

A. Power Clean & Power Jerk (EMOM 3) – 2 @ 60% – 2 @ 65% – 2 @ 70%   B. Clean Pull (EMOM 3) – 3 x 3 @ 80%   C. Front Squat (EMOM 3) – 3 x 3 @ 65%   D. For time: – 50 Clean & Jerks* (135/95) *EMOM: … Continue reading “Workout for 2/15/17”

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