February 2019

February 2019

030119

WOD: CrossFit Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans, 135 lb.  25 toes-to-bars  50 double-unders  13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 double-unders  11 squat

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022819

SKILL: handstand push up drill work WOD: for time: 20 strict pull ups 40 dumbbell goblet squats 50 hollow rocks 60 walking dumbbell overhead lunges (total) 50 v-ups 40 push ups 20 strict handstand push ups

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022719

SKILL: turkish get ups 4×3 per side WOD: 21-15-9: push jerk toes to bar

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022619

WOD: for time: 800m run 20 burpee box jump over 600m run 20 burpee box jump 400m run 20 box jump over 200m run 20 box jumps

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022519

SKILL: every 2:00 for 12:00 5 power cleans WOD: for time: 20 front squats 15 front squats 10 front squats

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022419

WOD: Every 4:00 for 28:00 200m run 5 dumbbell cleans – right 5 dumbbell cleans – left 30 russian twists 5 dumbbell push press – right 5 dumbbell push press – left

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022319

WOD: for time: teams of 3: 3 rounds: 20 bar facing burpees 20 hang power cleans 20 toes to bar 20 shoulder to overhead 200 meter run 2 rounds: 25 bar facing burpees 25 hang power cleans 25 toes to bar 25 shoulder to overhead 400 meter run 1 round: 30 bar facing burpees 30 hang power

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022219

OPEN WOD 19.1 15:00 amrap 19 wall ball shots (20/14) 19 calorie row

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022119

SKILL: 3 rounds for time 7 power cleans 21 toes to bar WOD: every 2:00 for 6:00 12 russian hamstring curls 8/8 dumbbell renegade rows (2:00 rest) every 2:00 for 6:00 12 dumbbell hang power clean 30 russian twists

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022019

SKILL: every 2:00 for 10:00: back squat every 2:00 for 8:00: front squat WOD: 7:00 amrap 7 kettlebell swings 7 burpees over kettlebell

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