February 2016

February 2016

Leap Day

WARM-UP: 400m Run 2x: 10 Squats 5 Jumping squats 10 Push ups 5 Burpees 10 Lunge to instep Group stretch SKILL: Build to a heavy 1 rep squat clean (12:00) WOD: 10 Minute AMRAP 6 Squat cleans @ 70% of 1 rep max from skill 10 Ring dips Cash out: 3 X 12 Handstand shoulder

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Last Sunday Of The Month

WARM-UP: Plyos 3:00 Group Stretch SKILL: Split into 6 equal teams (or less – we only have 6 bikes) 100 Calories on Bike for time (10:00 Cut) WOD: 15:00 to complete: 800m Run 15 Power Cleans (135/95) 20 Pull-ups 25 Box Jumps *Rest remainder of time *At 15:00 mark begin: For Time: 20 STO 40

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Team-Day

WARM-UP: 6 Gym laps SKILL: Group Shuttle relay: *Split into 4 even teams (if possible). *Tag next person in line. WOD: Complete as a Team of 2: (35:00) 1000m Run 50 Thrusters (95/65) 50 Pull-ups 800m Run 40 OHSQ 40 TTB 600m Run 30 Power Clean 30 HSPU 400m Run 20 Power Snatches 20 Burpees

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OPEN WOD 16.1

WARM-UP: :30 Drills (x2) Jumping Jacks Inch Worm + Push-up PVC Pass Throughs PVC Overhead Lunge Bar Hang   WOD: OPEN WOD 16.1 20:00 AMRAP 25′ Overhead Lunge (95/65) 8 Bar Facing Burpees 25′ OH Lunge 8 Chest to Bar  

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Out Run The Clock

WARM-UP: Everett Warm-up 5:00 group stretching WOD: Running Clock: 0-5:00 800m Run 5-10:00 3 Rounds: 10 FSQ (135/95) 10 Bar Facing Burpees 10-15:00 800m Run 15-20:00 3 Rounds: 10 STO (135/95) 10 CTB 20-25:00 800m Run 25-30:00 3 Rounds: 10 Power Cleans (135/95) 10 HSPU  

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Get Your Cardio Ready

WARM-UP: 400 M run Quick Plyos SKILL: For Time: (10:00) 500m Row (3:00 cut) 50 Ab Mat Sit-ups WOD: 20min EMOM Minute 1 & 2: 400m Run *rest reminder of 2:00 Minute 3: 10 Deadlifts (225/155) *or 50% of 1RM. Minute 4: 10-15 Burpees  

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Unbroken

WARM-UP: PVC Warm Up PVC Burgner 3:00 Group Stretch SKILL: 8:00 EMOM of: 3 OHSQ WOD: Unbroken For Time: (16:00) 20 Thrusters (95/65) 20 CTB 20 OHSQ 20 TTB 20 Power Cleans 20 HSPU 20 Power Sntaches 20 Burpees over the bar  

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Should I Do The CrossFit Open?

Should I compete in the Open?  The simple answer is Yes.  Yes, you should participate in the 2016 CrossFit Open.  There are probably many reasons you’re telling yourself why you shouldn’t do it, but you only need one to know you should.  Here are 5 good reasons why you should sign-up today for the 2016

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Let’s Back Squat!

WARM-UP: Ladder Drills 2x’s :30 drills Good mornings Air squats Reach over head/between legs Push ups SL sit ups 2:00 Group Stretch SKILL: Every 2:00 for 10:00 Back Squat 10-8-6-4-2 Start at 60% 1rm and build up each set WOD: For Time w/ partner: (16:00) 4 RFT 30 TTB 20 Burpees to Plate 120 Double

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All The Cardio

WARM-UP: 400m Run Foam Roll (5:00) Monster band walks *band around ankles Laterally 2 x 20 steps each Forward/backward 2 x 20 steps each SKILL: 3 x 10 Vertical SB throws outside. *Take a SB and “granny” toss the ball as high as possible vertically (10:00) WOD: For Time: (22:00) 400 M Run 15 Burpee

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