Monthly Archives: February 2016

Saturday – February 27, 2016

Team WOD AMRAP
Complete as many rounds as possible in 20 mins of:
10 Assault Bike (Calories)s
10 Thrusters, 75/55 lbs
1 Wall Climb
10 Slamballs

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Friday – February 26, 2016

CROSSFIT OPEN 16.1

RX
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge 95lb/65lb
8 burpees
25-ft. overhead walking lungeĀ 95lb/65lb
8 chest-to-bar pull-ups

SCALED
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge 45lb/35lb
8 burpees
25-ft. front rack walking lungeĀ 45lb/35lb
8 jumping chin-over-bar pull-ups

chq

February 25, 2016

Running

Set 1: 2x400m, 30sec rest
2 min rest after set

Set 2: 2x400m, 30sec rest
2 min rest after set

Set 3: 1x3200m
2 min Rest

Set 4: 2x400m,30sec rest

Workout Details: The core of this workout is Set 3. The pace for Set 1, 2, & 3 is the same. This pace should feel very controlled. Set 4 is fast and will be very difficult because of the limited rest after the 3200m interval.

Based off Chris Hinshaw track program. 

  

Wednesday – February 24, 2016

PART A
1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load
Every 1 min for 8 mins

PART B
Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set.
Rest 1 min between sets.

EMOM 10 Even : 5 Back Squat Odd : Rest
Rest 4 minutes before starting part C

PART C
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

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