February 2-7 WODs

MONDAY, February 2
Warmup: 3x200m row/run sprint;
2 rounds: inchworm down/duck walk back with PVC OH;
10 OH PVC squats;
20 side lunges

S/T: Strict Press
6x3. Work up to heaviest 3 and use for all 6 sets.

WOD: Superbowl 2013 Redux
24 min. AMRAP
(24 minutes? This repeats last year’s pre-Superbowl WOD. But this year, for a twist, the number of minutes in the AMRAP is based on the Seahawks’ final SB score.)

15 Unbroken Double Unders
5 Wall Walks+Push-Ups

TUESDAY, February 3
Warmup: 400m row or run.
3 rounds of “Cindy”:
5 pull-ups (ring rows),
10 push-ups,
15 squats.

S/T: Hatch Back Squat, Week10 (last week!), Day 1
5@60%
5@65%
5@70%
5@75%

WOD: “Flight Simulator”
Unbroken sets of Double Unders
5,10,15,20,25,30,35,40,45,50

L1=Unbroken sets of Single Skips
5,10,15,20,25,30,35,40,45,50

L2=Unbroken set of Single Jumps
5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5

COMP=Unbroken sets of Double Unders
5,10,15,20,25,30,35,40,45,50,
45,40,35,30,25,20,15,10,5

WEDNESDAY, February 4
Warmup:  3) 250m sprint rows or 3) 200m run sprints, then 1 round of: 10 KB swings, 10 squats; 10 ring rows.

S/T: Max effort Floor Press
With a buddy, perform barbell floor press working to heaviest 1RM

WOD: 2 Rounds
40 Sit Ups
30 Knees to Elbows
20 Jerks
10 US-KB Swings

L1=V-ups or knees to chest; 45/25# jerks; 26/18#KB
L2=knees to chest; 65/35#; 35/26#KB
Rx=95/65#; 53/35#KB
COMP=135/95#; 70/53#KB

THURSDAY, February 5
Warmup: 3 minutes of jump roping; then 2 rounds: 20’ bear crawl; 20’ spiderman crawl; 20’ duckwalk; 5 broadjumps

S/T: Hatch Back Squat, Week 10 Day 2

5@60%
5@65%
5@70%
5@75%

WOD: 5 rounds
20 Wallballs
20 Alternating KB Snatches

L1=10/6# ball; 26/18# KB
L2=14/10# ball; 35/26# KB
Rx=20/14# ball; 44/35# KB
COMP=20/14# ball but unbroken each round; 53/44# KB

FRIDAY, February 6
Warmup: 500m run, then as a group: 3xME Hollow Body Hold. 30 second rest between sets.

WOD: “Long and Strong”
This is an endurance WOD! With a continuously running clock, 6 Rounds of :60s on, :30s off of each movement:
Burpees
Lunges
Toes to Bar
Step Ups

L1=Knees to chest or V-ups; 16” box (same box height for Men and Women)
L2=Knees to chest or knees to elbows; 20” box
Rx=25/15# plate lunges; 24” box
COMP=45/25# plate lunge; 24” box

SATURDAY, February 7
Warmup: Athlete’s Choice on cardio, then Burpee Basketball Using the small 10lb balls

CrossFit Open Skill Work
Depending on your level of fitness work on a skill that you will need to do the CrossFit Open Workouts.
-Toes to Bar
-Double Unders
-Pull Ups
-Muscle Ups
-Snatches
-Box Jumps




WOD: 12.4- 12 Min AMRAP
150 wall balls
90 Double Unders
30 Muscles Ups

You MUST hit the target on the wall AND come to full depth squats, otherwise NO REP!

L1=10/6#
L2=14/10#
Rx=20/14#
COMP=30/20#