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WOD Archives: February 2016

Tuesday – Endurance

Endurnace Workout In 4 minutes Row or run 400m / 350m AMRAP burpees -rest 2 mins- In 6 minutes Row or run 800m / 700m AMRAP Sit-ups -rest 4 mins- In 10 minutes Row or run 1600m / 1400m Rest remaining time In 6 minutes Row or run 800m / 700m AMRAP sit ups -rest 2 mins- In 4 minutes Row or run 400m / 350m AMRAP burpees MORE »

Monday

A. Back Squat, 4 x 10 @ 65% + 12 Mins, 5-7-9-11… Calorie Row Wall Ball TTB / Hanging Knee Raise MORE »

Partner Saturday

A. TGU: Take 12 mins to work up to a HS per arm + Partner “Schmalls” Run 800 meters (both athletes) Then two rounds of, one athlete working at a time: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters MORE »

Wednesday

A.1 Front Rack, Split Squat, 4 x 8 A.2 SA Press, 4 x 6 + 5 Sec hold after last rep A.3 STrict TTB, 4 sets of (-2) amrap + 3 Rounds: 20 Front Squats @ 115/83# 500m Row MORE »

Tuesday

A. Hang Pwr Clean; Warm up: 50% (of Hang Clean) x5, 60% x4, 70% x3, 75% x2 2 reps @ 80%, every 2 mins x 6 + 5 rounds 5 Strict Pull ups 5 Strict Dips on static bar 2 Wall Walks *rest as needed + 3 Min AB Test MORE »

Monday

A. Back Squat, Heavy 1 B. 80% of A, 3×5 + 15 Calorie AB/Row 12 Hang Power Cleans @ 115/83# 10 Wall Ball @ 20/14# Rest=work x 3 Rounds MORE »

Partner Saturday

Skill Work, 3-4 Sets A.1 TGU, Work up to a Heavy double per arm A.2 KB Windmill, 8 reps per arm A.3 Inverted Snow Angels x 10 + Partne Hortman 45 Min AmRap of: Run 800 meters 80 Squats 8 Muscle-ups *Sub for MU is 15 Dips **Athletes can break each part of this anyway they like, including the run. MORE »

Lurong Friday

A. 3 Rounds: Hollow rocks x 20 Arch Rocks x 20 L-sit x 30-45 secs Pistols x 6-8 / side B. Max Height Box Jump Warm up then 5 Attempts for a Max * after each attempt, lean away Pull-ups x (-2) amrap “Lurong Challenge” – Cluster Challenge 3 Minute Max Calorie Row 1 Minute Rest 3 Minute Max REPS (see below) 1 Minute Rest 3 Minute Max Calorie Row Level III: 155/105# Cluster Level II: 95/65# Cluster Level I: 55/35#... MORE »

Thursday

Endurance @ 6AM 4 sets of: 5 x 1 min. on, 20 sec. rest - 1st min., 22spm - 2nd min., 22spm - 3rd min., 28spm - 4th min., 28spm - 5th min., 22spm Rest = 4 min. between sets Fitness A. Front Squat; EMOM x 10 @ 70% + Chains + EMOM x 9 Thrusters @ 95/65# + Burpees Start w/ 9+1, then 8+2, 7+3… 1+9 MORE »