CrossFit WOD, February 13, 2018

Tuesday WOD

Warm-up
Warm-up
Ski or Bike 2 min

2 rounds
– 10 walking lunges
– 10 good mornings
– 10 jumping air squats
– 5 Inch Worms

Metcon
Kelly
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

35 min cap

The CrossFit Games Open is Upon Us!

The Open with CrossFit 727

Overview
The CrossFit Games are the ultimate test of fitness and the winners are crowned fittest on earth. The CrossFit Games Open is a five-week competition, with the first WOD announced on Thursday, February 23. This competition is for everyone in the box, but at CrossFit 727 we feature an in house intramural style twist! Yes, that’s right…we think that everyone should try to participate – especially with scaled versions of the WODs available. Regardless of your skill level, there is still a lot you can learn about yourself as an athlete, just by participating. Come for the competition, the community, the camaraderie, the cheering!

CrossFit WOD, February 12, 2018

Monday WOD

Warm-up
Warm-up
Row 800m
– Pace – 200m easy – 200m hard – 200m easy – 200m hard

3 rounds:
– 7 pushups
– 10 KB Swings
– 14 V-ups

Strength
Back Squat (5×2 – Ascending)

Metcon
Metcon
21-15-9 reps for time of:
Burpees, lateral
Clean & Jerk 115/80
Knees-to-elbows

CrossFit WOD, February 9, 2018

Friday WOD

Warm-up
Warm-up
2 min steady pace Ski Erg or Bike

2 rounds:
– Bear crawl Rig to Pillar
– Crab Walk Pillar to Rig
– 10 kb swings
– 15 good mornings

Strength
Push Press (5×2 at same weight)
Work to heavy set of two that will challenge you to do for 5 sets

Metcon
Metcon
4 Rounds for time of:
500m Row
15 Push Press 135/95

CrossFit WOD, February 8, 2018

Thursday WOD

Warm-up
Warm-up
Run 400m

3 rounds:
– 5 KB Bent Over Rows (ea arm)
– 10 KB Swings
– 15 Air Squats

Strength
Weighted Pull-ups (5×3 at same weight (or band))
Work up to heavy set of three strict weighed pull-ups then use same weight for 4 more sets

Scaling options – unweighted strict pull ups for sets of 3 or lightest band to make sets of 3 challenging or slow negatives

Metcon
Metcon
12 min AMRAP:
– 20 T2B
– 10 Left Arm OH Walking Lunges
– 10 Right Arm OH Walking Lunges

Rx: 50/35 lb dumbbell

Scaling:
– V-ups for T2B
– Front Rack Single Dumbbell Walking Lunge if OH mobility limits

CrossFit WOD, February 7, 2018

Wednesday WOD

Warm-up
Warm-up
Row 600m – Pace: 200m easy – 200m hard – 200m easy

3 Rounds:
– 7 push-ups
– 10 jumping air squats
– 15 banded good mornings

Strength
Deadlift (15 mins to work to heavy single rep for day)

Metcon
CrossFit Games Open 16.4 and 17.4
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Depending on class size – stagger start athletes for rower availabilty

CrossFit WOD, February 6, 2018

Tuesday WOD

Warm-up
Warm-up
Partner Rowling
– 5 frames
– 1:1 burpees for every meter over/under 100 meters
– do burpees while partner is rowing and hold bottom of squat until partner finishes row attempt

Group BB Burgener Warmup

Strength
Power Snatch (5×2 – Ascending)

Metcon
Metcon
4 Rounds for time of:
400m run
12 Power Snatch 115/80

CrossFit WOD, February 5, 2018

Monday WOD

Warm-up
Warm-up
4 rounds:
– 10/7 cal SkiErg or 7/5 cal bike
– 7 kb goblet squats
– 10 kb swings
– 12 ring rows

Strength
Hang Clean (5×2 – Ascending)
– Hang anywhere from high hang (power position) to above knee

Metcon
Metcon
For time:
100 Double-unders

Immediately into…

9-15-21 reps of:
Squat Clean 135/95
Chest-to-bar Pull-up

CrossFit WOD, February 3, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
In Teams of 2:

25 min AMRAP:
– 3 KB Swings (53/35), 3 Box Jump Overs (24/20), 3 Wall Balls (20/14)
– 6 KB Swings, 6 Box Jump Overs, 6 Wall Balls
– 9 KB Swings, 9 Box Jump Overs, 9 Wall Balls
…and so on

Relay Style – Partner A does round of 3’s while B rests, then Partner B does round of 3’s while A rests, then advance to round of 6’s