Monthly Archives: February 2016

2/29/16
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709’ers!! Please note that tomorrow we will have regular scheduled classes at 12:00PM, 5:30PM, and 6:30PM. However, if you want another kick at 16.1, we will run a heat or two at 7:30PM SHARP! If you can’t make it to regular class please feel free to come in at 730pm and cheer on your fellow 709’er, or complete Monday’s WOD!
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Strength (EMOM 10)
Strict press x2

Gymnastics
A) Chest 2 bar hold
B) ring dip hold

In honor of this Leap year….
EMOM 21:
Min 1: 20 lateral hops(20/24)
Min 2: calorie row (12/15)
Min 3: 50 Double Unders

2/27/16
Saturday partner WOD
bring your engine and a partner for 1100AM! it’ll be a fun time had by all!

2/25/16

EMOM 10
Odd: calorie row (16/13)
Even: 30 double-unders

Rest exactly 5 minutes

WOD (for time)
42-30-18
Lunges
21-15-9
Russian KBS (53/35)

Shoulder/Scap session:

2/24/16

Strength
1) Build to a heavy cluster
2) Build to a heavy 2-rep back squat

WOD (AMRAP 7)
“Open workout 12.1”
burpees (to a 6 inch target)

http://games.crossfit.com/workouts/the-open/2012

2/23/16

Strength
Power clean
Build to a heavy touch-and-go double

Skill
Toes 2 bar
*this is a really important skill to have! So come in and work on them!

WOD (for time)
30 power cleans (95/135)
30 toes 2 bar
20 power cleans
20 toes 2 bar
10 power cleans
10 toes 2 bar

2/22/16

WOD 1 (20 min) (from floor)
Every 2 mins perform:
10 Front Sqaut (135/95)
10 Bar Facing Burpees
*If an athlete can not complete the round in 2 mins then the workout turns into an AMRAP with the remaining time

WOD 2 (15 min)
5 Rounds of:
min 1: max effort (ME) C2B
min 2: ME double-unders
min 3: rest

Saturday the best day partner WOD

The almighty deck of cards rules all tomorrow. Will you get all Royalty or will you be spared? Come in and see if luck is on your side.

2/19/16

Skill
Power snatch

WOD (AMRAP 9)
“15.1”
15 toes-to-bars
10 deadlifts (115/75)
5 snatches (115/75)
then immediately into…
WOD (AHAP 6)
“15.1a”
1-rep-max clean and jerk

http://games.crossfit.com/workouts/the-open

2/18/16
Strength/skill (superset)
Pull-ups
5-5-5-5-5
Ring dips
5-5-5-5-5

WOD (AMRAP)
20 alternating rounds of:
30 seconds on/off
Odd – row (Calorie)
Even – air squats

Shoulder/scap session:

2/17/16
Strength/skills
1) power snatch
2) double unders

WOD (AMRAP 10)
“14.1”
30 double-unders
15 power snatches (55/75)
*treat this as an true Open workout with high intensity. Come in and warm-up thoroughly on both movements and get help with any skills from your coach and push hard for those 10 minutes to get the best score you can!

http://games.crossfit.com/workouts/the-open/2014#tabs-1