WOD;
St. Valentines Day Massacre
2 Person teams to complete:
50 Wall Balls 20/14lb @ 10′
75 KBS 24/16kg
100 Pushups
150 Situps
200 Squats
1000 Meter Row
*Partners may split the workload as they see fit
*While one partner works the other is holding a plate over head 45/25lb, plate may not touch the ground at anytime or rest on any other body part, it must be held overhead…if either rule is broken each partner must complete a 50 burpee penalty
*Exercises can be completed in any order
UPDATE*****SNOW DAY*****CLASSES CANCELLED
Skill;
1 Rep Max Power Clean
WOD;
Complete as many reps as possible in 9 minutes of:
5 Box Jump 30″
7 Knee to Elbow
9 SDLHP 24/16kg
**Two scores should be recorded on the board, Max Weight achieved on PC and Total Reps for AMRAP (i.e, athlete successfully completes 195 Power Clean and 5 rounds + 8 reps on AMRAP, scores will be recorded as 195lb/113reps)
WOD;
For Time:
150 Double Unders
100 Jumping Pull Ups
50 Air Squats
THEN
4 Rounds of
15 One Ring-Ring Row
12 Jumping Air Squats
9 KB Power Snatch (2 hands) 32/24kg
Cashout;
Mobework
Kaleena 16:31RX
Skill;
Jerk 5 x 5 @ 60% 1RM then 5 x 3 @ 70% 1RM
WOD;
“Elizabeth”
21-15- 9 reps of:
*Clean 135/95lb
Ring Dips
*Clean is executed as a full squat clean
Compare to your performance on 8/7/2013
WOD;
‘CF Games Open 13.1’
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 Burpees
210/120 pound Snatch, as many reps as possible
*In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. (heals down, measure 6 inches from max reach of middle finger)
* In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted.
*Setup position with empty bar: If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
*Score is total reps completed.
Compare to your performance on 3/8/2013
Cashout;
Mobework Instruction
Skill;
Overhead Squat 3-3-3
WOD;
3 Rounds For Time
50 Double Unders
30 KBS 1.5/1pood
WOD;
‘Fight Gone Bad’
3 Rounds For Reps:
1 Min Wall Ball 20/14@10′
1 Min SDLHP 75/55lb
1 Min Box Jump 20″
1 Min Push Press 75/55lb
1 Min Calorie Row
1 Min Rest
Cash Out;
2 Rounds
1 Min Boat Pose
1 Min High Plank
1 Min Hollow Hold
1 Min Low Plank
WOD;
Double Death
Burpee
Rest 1 Minute then;
Goblet Squat 1.5/1 pood
*Athletes will perform 1 burpee the first minute, 2 the second minute, 3 the third minute and so on until can no longer complete the required reps within the minute; rest one minute; then 1 goblet squat the first minute, 2 the second minute, 3 the third minute and so on until can no longer complete the required reps within the minute.
Skill;
Max Floor Press
WOD;
12 Minute AMRAP
3 Clean & Jerk 135/95
3 Toes to Bar
6 Clean & Jerk
6 Toes to Bar
9 Clean & Jerk
9 Toes to Bar
12, 12; 15,15; 18,18……..and so on
*Score will be total reps completed in 12 minutes
Skill;
Mobility
WOD:
Reverse Pyramid
50 Situps
40 Push Ups
30 Box Jumps
20 Pull Ups
10 Ring Dips
40 Situps
3o Push Ups
20 Box Jumps
10 Pull Ups
30 Situps
20 Push Ups
10 Box Jumps
20 Situps
10 Push Ups
10 Situps
