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WOD Archives: February 2012

Thursday 3/1/2012

Dynamic Warm up 2-3 Mins Z1 Work Leg Swings Scorpion 90 deg Quad Stretch Mobility Ankle Work Burgener Warm Up W.O.D. A. Take 10 Minutes to work up to a heavy Snatch B. 3 Rounds 20 ring dips 15 R arm OH lunge steps, 35/25 15 L arm OH lunge steps, 35/25 50 Double Unders or Competition Athletes Perform A and then the Open Workout 12.2 Feeler. Go light and find your way, pay attention to how you feel and plan... MORE »

Wednesday 2/29/2012

Dynamic Warm Up 2-3 Mins Z1 Work Dot Drills x 3 (record time) Handstand Work 90 deg Quad Stretch 5 min amrap 3 burpee pull ups 12 lunge steps rest 2 min 5 min amrap 3 KB push press (50/25) 8 box jumps up and over, 20″/16″ rest 2 min 5 min amrap 7 wall balls, 20/14 7 sit-ups rest 2 min 5 min amrap 10m sprint ladder (up and back =1) 20M Farmers Carry, 70/50# rest 2 min ... MORE »

Tuesday 2/28/2012

Dynamic Warm Up 5 Min AmRap DU 2 Rds Leg Swings (Front/Side) Single leg Toe Touch Ring Rows x10 Roll to Toe Touch x10 W.O.D. A1. Good Mornings 3×8-10, R90 A2.  Barbell Row 3×8-10, R90 + 20 thrusters – 115/85 35 Pull-Ups 50 Box Jumps 35 Ring Rows 20 Squat Cleans – 115/85 MORE »

Monday 2/27/2012

Dynamic Warm Up Shoulder Dislocate / ATW 5 min AmRap 3 Rds – 10 KB DL / 10s HS / 10 OHS Mobility Foam Roll Quads A.1  Sn Grip Deadlift, 10.8.8.6, rest 30 secs A.2  Push press, 8.6.6.4, rest 3 mins B.1  KB Swing @ 55/35, 4 x 25 unbroken reps, rest 30 secs B.2  Ring push ups, 4 x amrap, rest 2 mins C.  T2B – 50 for time MORE »

Saturday 2/25/2012

2012 Reebok CrossFit Open Workout 12.1 7 Minute AmRap BURPEES! Dragon Training A1. Sled Pull (upper body only) 4 x 10m ME A2. KB halos, 4 X 10 each direction (20 total per set + 4 min AmRap 10 Box jumps 10 KB DLs Rest 90s 4 min AmRap 5 Burpees 10 Jumping pull-ups Rest 90s 4 min AmRap 10m squat thrust broad jump 5 wall ball MORE »

Friday 2/24/2012

Today is a recovery day, active if you choose. Come in and work on your row, do some mobility work or get some aerobic work in. Coaches will be there to work with you on any of those things. If you missed a training day this week you may also com in and make that up. This is not open gym time, only previous day’s training... MORE »

Thursday 2/23/2012

Dynamic Warm-up 2-3 Mins Z1 Work Shoulder Dislocate / ATW Wall Angels Lunge Complex Burgener (Clean Grip, Barbell) W.O.D. A. 10 Mins Squat Clean work, keep this light and work on skill and movement pattern B. 10 Rounds 3 Squat Cleans (95/65) 4 Wall Ball 5 OH Sit Ups (45/25) 6 Burpees MORE »

Wednesday 2/21/2012

Dynamic Warm Up 2-3 min Z1 Work 3 Rds Kick up to HS x 3 Ring push Up x 5 Tripod x 10s 3 Rds OHS (barbell) x10 KBS x10 Mobility Foam Roll something W.O.D. A. 15 Russian KB Swings AFAFP (70/50/35), R90 x6 B. 20 sec row sprint, R2 x 6 C. 10 Mins Double Under Work MORE »

Tuesday 2/21/2012

Dynamic Warm-up 2 Mins Jump Rope Dot Dills x 3 90 Deg Quad Stretch Mobility Hamstrings W.O.D. – AmRap – 5 Min on: 3min off x 5 10 Box jump, 24″/20″ 10 Jumping pull-ups 10 KBS, 50/35 10 Walking Lunge steps 10 KTE 10 Push press, 45 pounds 10 Back extensions 10 Wall ball 20/14 10 Burpees 10 Double Unders *Pick up wherever you leave off after each segment MORE »

Monday 2/19/2012

Dynamic Warm Up 2-3 Mins Z1 Work Inch Worm (no push-up) Leg Swings (FL, FR, SL, SR) 3 Rds 5 OHS (PVC) 5s Handstand 5 Squat Jumps 20m Side Lunge Mobility Ankle work W.O.D. A1. Back Squat 4×4. (Chains/Bands) R2-3 A2. GHR 4×6-10 (depending on level) R2-3 B. 5 Mins 2.4.6.8.10… OHS (115/63) Pull-ups (Scale – ring rows, no bands) MORE »