CrossFit WOD, February 9, 2019

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row/Ski (32/21 Cal Bike)
30 Burpee Box Jumps (24/20)

– Split Work as needed – 1 athlete works while other rests

CrossFit WOD, February 8, 2019

Friday WOD

Warm-up
Warm-up
Row 500m

2 rounds:
– 25 Jumping Jacks
– 20 Sec HS Hold
– 10 Ring Rows
– 10 Good Mornings
– 10 V-Ups

Group Burgener Warm-Up

Strength
2 Position Power Snatch (12 min to find heavy single of complex)
Hang Power Snatch + Floor Power Snatch

Metcon
CrossFit Games Open 11.1 and 14.1
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

CrossFit WOD, February 7, 2019

Thursday WOD

Warm-up
Warm-up
3 min on Bike/Ski/Row

Then:

3 Rounds:
– 30 Seconds Hollow Rocks
– 5 Ring Rows
– 5 Yoga Push Ups
– 10 Step Back Lunges

Strength
Weighted Pull-ups (10 Min to find heavy set of 2)
Scaling options – unweighted strict pull ups for sets of 2 or lightest band to make set of 2 challenging or slow negatives (3-5 sec decent)

Metcon
Metcon
Cindy, Strict!

Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats

Courtesy: CrossFit.com

Virtuosity is defined in
gymnastics as "performing the common uncommonly well." Unlike risk and
originality, virtuosity is elusive, supremely elusive. It is, however, readily
recognized by audience as well as coach and athlete. But more importantly,
more to my point, virtuosity is more than the requirement for that last tenth of a
point; it is always the mark of true mastery (and of genius and beauty). – Greg Glassman

CrossFit WOD, February 6, 2019

Wednesday WOD

<div class="soswodify_wod_comment" NO 727 Fit Class Friday the 8th!

Warm-up
Warm-up
Run 400m

Shoulder/Hip Mobility
– Twisted Cross/Thread the Needle
– Pigeon/Spiderman

2 Rounds:
– Bear Crawl – Pillar to Pillar
– Crab Walk – Pillar to Pillar
– 20 Flutter Kicks
– 5 Inch Worms
– 10 Goblet Squats

Strength
Back Squat (4×4 – Ascending)

Metcon
Metcon
On a 12-minute clock, 4 rounds of:
1 minute of 50/35 alternating DB snatches
1 minute of sit-ups
1 minute of lunges

Score total reps each round