1 Mar 17

Strength
5x10 CGBP

AMRAP 7
10 power cleans (135/95)
20 pushups

28 Feb 17

Strength
6x2 DL (build)

WOD
4RFT
10 Pullups
15 DL (185/130)
50 Dubs

27 Feb 17

Workout 17.1
For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Scaled: 35/20 DB; 20/20 box steps OK

Time cap: 20 minutes

24 Feb 17

Partner WOD

Teams of 2

AMRAP 20

10 goblet squats (53/35)

50m farmers carry (70/50 dumbbells in each hand)

200m run

Partners switch after each movement only 1 working at a time. example, P1 does 10 goblet squats, then P2 does farmers carry, then P1 does 200m run, then P2 does goblet squats, P1 does farmers carry, P2 does 20m run, and so on for 20 minutes

23 Feb 17

Strength

5x5 strict weighted pull-ups (hands in supinated position (facing the body))

*build each set

**if you can't do pullups you will do jumping pullups with a 4 second descent

WOD

5 RFT

10 SDHP (95/65)

15 dips (using bench or boxes)

20 abmat situps

22 Feb 17

Strength

6x5 DB bench press

WOD

800m run buy in

then

4 RFT

30 DUBs (90 singles)

20 Overhead walking lunge steps (55/35 plate(s))

10 burpees to plate

then

50 plate Ground to overhead (55/35) cash out

21 Feb 17

Strength
3 Rounds of Bear Complex for Max Load:
Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

WOD
Open 13.2
AMRAP 10
5 shoulder to overhead (115/80)
10 DL (115/80)
15 box jumps (24/20)

20 Feb 17

No class today but here's a WOD

Run a 5k with a weighted vest on (20/14)

17 Feb 17

For time:
In teams of 2 complete
2000m row
150 wallballs (20/14)
100 power snatches (95/65)
75 pull-ups

Split work as needed.  1 person working at a time. You must complete each exercise before moving on to the next.

16 Feb 17

Strength

5x5 seated overhead barbell press

WOD

AMRAP 12

1 mile run

ME DB clean to thruster (you choose weight)

Score is based on weight and total DB clean to thruster reps completed

15 Feb 17

Strength
5x3 snatch grip deadlift

WOD
Open WOD 11.2
AMRAP 15
9 DL (155/100)
12 push-ups
15 box jumps (24/20)

14 Feb 17

Strength
4x10 CGBP

5 rounds of
1 minute max effort power clean to overhead
2 minutes rest
Build each set, round five should be a struggle but not so heavy you fail more than once

13 Feb 17

Strength
6x3 FS (build)

WOD
40 KBS (53/35)
20 burpees
30 KBS
15 burpees
20 KBS
10 burpees

10 Feb 17

Strength
5x3 push press

Partner WOD
AMRAP 15
One partner runs 400m
Simultaneously the other partner completes as many rounds of:
4 OH squats (95/65)
6 burpee over bar
8 pull ups
Once the partner returns from the 400m that partner picks up where the other partner ended who then does the 400m run. Continue switching for 15 minutes.

9 Feb 17

Spend 20 minutes working on a weakness

WOD
"Annie"
50-40-30-20-10
Double unders
AB mat sit-ups
(3:1 singles)

7 Feb 17

Strength
5x5 bench press (build)

WOD
1k row buy in
Then
21-15-9
PC (135/95)
Push up
Box jump over
Then
1k run cash out

6 Feb 17

Strength
5x3 BS

WOD
For Time:
75 Double Unders (150 singles)
55 DB/KB Shoulder to Overhead (45/30 in each hand)
35 Burpees

3 Feb 17

10-15 minutes with coach Sonia

WOD
Team WOD
In teams of 2 for time
100 DU (each)
50 DL
40 HPC
30 FS
20 S2OH
100 DU (each)
(RX 145/105 for all movements)

One person working at a time except on the Dubs however the team can't start the 50 DL until both partners finish the DUBS and the partners can't start the second set of DUBS until all 20 S2OH are done.

2 Feb 17

2 Feb 17

Barbell work
4 sets of
2 power cleans + 2 hang power cleans + 2 hang squat cleans (goal is to complete each set of the complex without letting go of the bar) (build each set)

WOD
Crossfit Open 14.1
AMRAP 10
30 double unders
15 power snatch (75/55)

This is a redo from 2 Nov