20160128-20160128-JJ1A1448-2

WODs for the Week of Feb 21st

Monday

Death by Thrusters and Pull-ups
In the first minute perform 1 thruster and 1 pull-ups
In the second minute perform 2 thrusters and 2 pull-ups
In the third minute perform 3 thrusters and 3 pull-ups
etc…
until you are unable to meet the required amount of thrusters and pull-ups

Tuesday

6x400m
Rest 2 Minutes between efforts
Every 2:30 for guys, every 3:00 for girls, run 400m. Record your time for each 400m.

Wednesday

“Annie”
50-40-30-20-10
Double-Unders
Sit-ups

Thursday

1 Rep Max Squat Snatch

Friday

16.1

20160128-20160128-JJ1A1794

WODs for Presidents’ Day Week

Monday

Shoulder Press 5-4-3-2-1
then:
CrossFit Open Workout 13.2
Amrap 10 Minutes of:
5 Shoulder to Overhead
10 Deadlift
15 Box Jumps
Guys weights 115# box height 24″
Female Weights 75# box height 20″
Male Masters age 55+ 95# box height 20″
Female Masters age 55+ 55# box height 20″

Tuesday

Back Squat 5-4-3-2-1
For max reps
1 Minute Thrusters (115#/75#)
1 Minute Pull-ups
1 Minute Rest
1 Minute Thrusters (95#/65#)
1 Minute Chest to Bar Pull-ups
1 Minute Rest
1 Minute Wall Balls
1 Minute Double-Unders

Wednesday

(If the classes are full, you can do the second AMRAP first, to allow plenty of room for the GHDs)
AMRAP 8 Minutes:
4 Handstand Push-ups
8 Kettlebell Swings (2 Pood)
12 GHD Sit-ups
and:
AMRAP 8 Minutes:
4 Overhead Squats (115/75)
8 Pistols Alternating Legs
12 Burpees

Thursday

1 Rep Max Clean & Jerk
then:
As many reps as possible in 2 Minutes of Double-Unders
then:
As many reps as possible in 1 Minute of Triple Unders

Friday

“Sisson”
AMRAP 20 Minutes
1 Rope Climb 15′
5 Burpees
Run 200m
*If you have a 20 pound vest, wear it

CrossFit Inciinerator

Wed, Feb 10

Skill

Alternating EMOM for 6 minutes total (three each)
3 Handstand Walks of 8 ft (or more) Substitute Handstand Holds or barbell overhead
L-Sits

WOD

AMRAP 16 Minutes
15 Wall Balls (20/14)
10 Box Jumps (24″/20″)
5 Toes to Bar

11
20160128-20160128-JJ1A1881

Tues, Salute To Our Competitors

With a continuous running clock
Gentleman have 2:30*
Ladies have 3:00
To perform a 500m row for time (your first score) and with the remaining time complete as many Thrusters at 135/95 as you can. (Your second score).

Then rest 3 minutes
*with the men only going for 2:30 they do get an extra :30 rest

Then: AmRep 3 minutes of Rope Climbs (your third score) and legless rope climbs count as two (you are allowed to use your feet on the decent of legless rope climbs)

Then rest 3 minutes.

Then:
Amrap 9 minutes of:
30 double-unders
6 burpee over bar
9 hang power clean (135/95)
(Your fourth score)

20160128-20160128-JJ1A1383

Week of October 12

Monday:

Negative Front Squat 1 rep at 110% of your 1 rep max
Lurong Living WOD “Nautical Nancy”
5 Rounds for time:
Row 400m
Overhead Squat
Guys Weight Levels (95/65/PVC)
Girls Weight Levels (65/45/PVC)

Tuesday:

1 Rep Max Bench Press
For time:
30 Bench Press (135/85)
1 legless rope climb
30 pull-ups
1 legless rope climb
30 ring dips
1 legless rope climb
30 knees to elbows
1 legless rope climb
30 push-ups
1 legless rope climb

Wednesday:

Power Clean 8 x 3 EMOM
and
Row 2,000m all out for time

Thursday:

“Isabel”
30 Snatches for time

Friday:

“Pheezy”
3 Rounds for time:
5 Front Squats (165/115)
18 Pull-ups
5 Deadlifts (225/115)
18 Toes to Bar
5 Push Jerks (165/115)
18 Push-ups (hand release)

Saturday:

8am: Front Squat Box Squats