Blog Archives

WOD 03/01/2019

2/28/2019

Strength: Bench Press 5@40%, 5@50%, 5@60%, 5@70%
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2019 CF Open Workout 19.2 (Repeat of 16.2 from the 2016 CF Open)*
*Time cap is different than in 2016
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
  15 squat cleans, 135/85 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185/115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225/145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275/175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315/205 lb.
Stop at 20 minutes.

WOD 02/28/2019

2/27/2019

Warm Up: 2 Rounds NFT
250 Meter Row
10 Inch Worms
10 Walking Lunge Steps
*There'll be more on the board for the overhead work.
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Strength: Dead Lift - 5@40%, 5@50%, 5@60%, 5@70%
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WOD: 12 Min Ping Pong EMOM
Odd - 10 Power Snatch - 55/45 L1, 75/55 L2, 95/65 L3
Even - 15 Hang Knee Raise L1, 10 T2B L2, 15 T2B L3

WOD 02/27/2019

2/26/2019

Conditioning: 5 Rounds
2K Row
1 Rope Climb or 10 Pull Ups L1, 2 Rope Climbs L2, 3 Rope Climbs L3
50 Meter Heavy Sled Push

WOD 02/26/2019

2/25/2019

Warm Up: 5 Mins Assault Bike @ Moderate Pace
then
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
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Strength: Strict Press - 5@40%, 5@50%, 5@60%, 5@70%
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WOD: For time
2 Rounds
50 Calorie Row
30 Push Ups L1, 10 HSPUs L2, 15 Handstand Push Ups L3
25 Double Unders (count attempts) L1, 50 DUs L2, 100 Double Unders L3

WOD 02/25/2019

2/24/2019

Warm Up: Row 500 Meter
then
3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)
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Strength: Back Squat - 5@40%, 5@50%, 5@60%, 5@70%
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WOD: 3 Min AMRAP w/ 2 Min Rest x 4 Sets
3 Clean and Jerks - 75/55 L1, 115/75 L2, 155/105 L3
6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9/7 Calorie Assault
*Start from the top each round

WOD 02/23/2019

2/22/2019

Saturday Class Time at 8 AM
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Partner Workout - 2 Individuals - Split Work Up as you wish. Climb up and Down the ladder as many times as you can in 15 Mins
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Team Gerry’s Ladder
15 Min Cap! L3 / L2 / L1
20 Deadlifts 365/275 275/205 185/135
40 Power Cleans 225/155 185/135 135/95
60 Wall Balls 30/20 20/14 14/10
80 American KB Swings 70/53 53/35 35/26
Double Unders 200 100 50
80 American KB Swings
60 Wall Balls
40 Power Cleans
20 Deadlifts
40 Power Cleans
60 Wall Balls
etc…………………..
*Scale as much as you want, those that are wiped out from 19.1 and or making up strength lifts on the 22nd.

WOD 02/22/2019

2/21/2019

Strength - (18 Mins) Bench Press - 5 x 5 Reps @80% - E3M
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2019 CrossFit Open WOD 19.1Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
M 20-lb. wall ball to 10-ft.
W 14-lb. wall ball to 9-ft.

WOD 02/21/2019

2/20/2019

Strength - (18 Mins) Deadlift - 5 x 5 Reps @80% - E3M
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WOD - (35 Mins)
1 Min Max Effort / 2 Min Rest x 2 Rounds
Power Clean and Jerks - 55/35 L1, 75/55 L2, 95/65 L3
Burpee over Barbell
Thrusters - 55/35 L1, 75/55 L2, 95/65 L3
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
Russian KB Swings - 53/35 L1, 70/53 L2, 96/70 L3
Sled Push (20 Yards and back) - 50/25 L1, 90/50 L2, 180/90 L3

WOD 02/20/2019

2/19/2019

Conditioning: 12K Row
Every 2K - Run 200 Meters w/ Sandbag 45/35
*Start off with Sandbag Run and end on Rower

WOD 02/19/2019

2/18/2019

Strength - (18 Mins) Strict Press - 5 x 5 Reps @80% - E3M
WOD: 15 Min “Ladder”
2-4-6-8-10-12-etc….
Alternation DB Hang Clean and Jerk - 25/10 L1, 35/25 L2, 50/35 L3
Hang Knee Raise L1Toe 2 Bar L2 & L3
x1 Double Unders L1, x3 Double Unders L2, x5 Double Unders L3,
*Move up the ladder as high as possible in 15 mins
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Note that we're doing alternating tomorrow. Not one side and then the other. This was the only decent single arm video that I could find though.