WOD Blog

Sunday, February 16

CrossFit Mash Up

For time:

50 DUs
50 Back Squats (from ground)
50 Sit Ups
50 DUs
50 KB swings
50 Push Press
50 DUs

5 minute rest

6 Unbroken Rounds
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Thrusters
1 S2OH

5 minute rest

1 mile run / 2k row / 5k assault or echo bike

HIIT

Kettlebells are my Valentine
4 rounds at each movement
Switch arms each round
:30 on / :20 off, full round of rest after each 3 movements

KB Deadlift
KB Cleans
KB Snatches
KB Front Squat
KB Push Press
KB Thrusters
KB Figure 8s
KB Swings
KB OH Lunge

Saturday, February 15

CrossFit

Conditioning
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts

RX: 225/155
MRX: 155/105

HIIT

Happy Valentine’s Day
Grab a partner

1 minute rest between AMRAPs

4 min AMRAP
KB Swings / Goblet Squat Hold

4 min AMRAP
Partner Med Ball Sit Ups

4 min AMRAP
Wallballs / Wallball Squat Hold

4 min AMRAP
Alternating Box Jumps (you go, I go)

4 min AMRAP
Burpee Over Partner

4 min AMRAP
Partner D-Ball Over Box

Friday, February 14

CrossFit

Strength:
Front Squat
15 minutes to build to a heavy complex of
1 1/4 Front Squat + 1 Front Squat

Conditioning:
For Time:
6 Bar Muscle Ups
9 Chest to Bar Pullups
12 Pullups
21 Thrusters
6 BMU
9 C2B
12 PU
15 Thrusters
6 BMU
9 C2B
12 PU
9 Thrusters
20:00 Cap

RX: 95/65
RX+: 135/95
MRX: 75/55

HIIT

Every 3 min x5:
10 seated DB Z Press
30 sit-ups

Rest 3:00 then…

15 min AMRAP:
5 sets of stairs
10 hand release push-ups
10 ring flies

Friday, January 31

CrossFit:
Olympic Lifting:
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Conditioning:
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)

HIIT:

Complete 1-21-321-4321…etc
1 Box jump
2 Pull ups/ toe assist pull ups
3 DB Snatch
4 DB Squat cleans
5 Ring rows
6 Push ups
7 KB Swings
8 Tuck ups
9 OH walking lunges
10 DB Man makers