CrossFit WOD, February 15, 2020

Saturday

Warm-up
Warm-up
Grab a Kettlebell!

1 ROUND
5 Bootstraps
5/5 Thoracic Rotations
10 Scap Push-Ups
100m Run

Into…

3 ROUNDS
10 KB Sumo DL
10 Scap Pull-Ups
5 Kipping Swings
10 Tuck Ups

Workout
Metcon
AMRAP x 18 MINUTES
15 KB Sumo DL High Pull (70/53)|(53/35)
12 Toes 2 Bar
9 Ring Row or Strict Pull-Up
200m Med Ball Run (20/14)|(14/10)

(Score is Rounds + Reps)

Finisher
Metcon
3 SETS*
10 Bench Press (Athlete Choice, Unbroken)
20 Slow Tucks-Ups

-Rest as Needed b/t Sets-

(Score is Load)

CrossFit WOD, February 14, 2020

Friday

Warm-up
Warm-up
3:00 PROGRESSIVE WARM-UP ON BIKE
1:00 – Conversational Pace
1:00 – Moderate Pace
:30 – Workout Pace
:30 – Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)
10 Alt. Samson Stretches
5 Strict Pull-Ups
10 DB Sumo DL (light w/ perfect positions)
10 DB Bent Over Row
25’ Quadruped Crawl

Skill
Warm-up
ON A 10:00 RUNNING CLOCK…
Practice Your Handstand Push-Ups*

*Different Drills Depending on Level…
Intro – Box HS Push-Up, HS Hold, or HS Negs
Intermediate – Strict or Kipping in Small Sets
Advanced – Deficit Strict or Kipping for Reps

(No Measure)

Workout
“LOVE LOSS”
EVERY 4:00 FOR 6 SETS
7 Up-Down Devil’s Press (35/20)|(20/15)
14 DB Front Squat
16/13 Cal Bike

-Rest Remainder of the Time-

(Score is Time for Each Set)

*New NCFIT Classic Workout – Happy Valentine’s Day!

CrossFit WOD, February 13, 2020

Thursday

Warm-up
Warm-up
GUIDED WARM UP…

Row 1:00
100m Run
Bike 1:00
:30s Hollow Hold/Wall Sit/Glute Bridge
10 Push Up to Pike
10 Lunges

Into…

Movement Review

Workout
Metcon
AMRAP x 35 MINUTES
400m Run
500m Row
1500m Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Choice**

*Athlete Choice (can pick one or mix it up!)…
Hollow Hold or Rocks
Plank Hold or Plank Shoulder Taps
Deadbugs
Quad Heel Touches
Sit-Thrus

(Score is Rounds + Reps)

Cool Down
Warm-up
FOR RECOVERY
5:00 Flow Stretching & Calm Breathing

(No Measure)

CrossFit WOD, February 12, 2020

Wednesday

Warm-up
Warm-up
PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch!
8 BB RDL’s
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Workout
Metcon
AMRAP x 7 MINUTES
1-2-3-4…and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES
Pick-Up Where You Left Off!

(Score is Rounds + Reps)

Finisher
Metcon
3 SETS
30 MB Russian Twists or 15/15 Side Throws
20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)

CrossFit WOD, February 11, 2020

Tuesday

Warm-up
Warm-up
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP X 4 MINUTES
5/5 BB Single Leg RDL
5 BB Strict Press
5 BB Push Press
5 BB Push Jerk
10 Lunges

Strength
Metcon
5 SETS*
2 Push Press
+
1 Push Jerk
+
1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout
Metcon
EMOM x 12 MINUTES
MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders
Intermediate – 40 Double Unders
Advanced – 40 Unbroken Double Unders

(Score is Reps)

CrossFit WOD, February 10, 2020

Monday

Warm-up
Warm-up
EMOM X 10 MINUTES:
MIN 1 – Row (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row
MIN 5 – Barbell Back Rack Box Step Ups

Strength
Deadlift (Build to Heavy 5-Rep Deadlift)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 5-Rep Deadlift

(Score is Load)

Workout
Christine
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

*BW DL should be considered relatively light and done unbroken.

**Last Seen 1/25/19

(Score is Time)

CrossFit WOD, February 9, 2020

Sunday

Warm-up
Warm-up
1 ROUND…
5 Walking Inchworms*
10 Lunges w/ Torso Twist
10 Scap Pull-Ups

2 ROUNDS…
10 Up-Downs
5/5 DB Sumo DL
20 Shoulder Taps
5 Kip Swings

3 ROUNDS…
2 Wall Walk
5/5 DB Push Press
5/5 DB Swings
5 Kip Swings

Workout
Metcon
AMRAP x 20 MINUTES*
2 Muscle-Ups
4 Handstand Push-Ups
8 Alt. DB Hang Snatch (Athlete Choice, Heavy)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

(Score is Rounds + Reps)

CrossFit WOD, February 8, 2020

Saturday

Warm-up
Warm-up
3:00 Bike → :20 Work/:40 Recovery*
*Every round of :20 Work, increase the pace!

Then…

3 ROUNDS
5 Bootstrappers
10 Cossack Squats
10 Scap Pull-Ups
5 Kipping Swings

Partner Workout
Metcon
IN TEAMS OF 3…

2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Back Squat (185/125)|(135/95)**
STATION 2 — Cal Bike
STATION 3 — Toe to Bar
STATION 4 — Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

(Score is Reps in Each Set)

Finisher
Metcon
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, February 7, 2020

Friday

Warm-up
Warm-up
AMRAP x 7 MINUTES
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
10 Up-Downs
7 Hand release Push-ups

Workout
Death Row
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Skill
Metcon
3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

*Option to complete skill session pre or post workout.

(No Measure)

CrossFit WOD, February 6, 2020

Thursday

Warm-up
Warm-up
PARTNER WARM-UP
1 ROUND
P1: Bike (Mod Pace)
P2: 30 Single Unders + 10 Up Downs

P1: Bike (Mod Pace)
P2: 30 Fast Single Unders + 10 Up Downs

P1: Bike (Mod Pace)
P2: 30 Big Jump Single Unders + 10 Up Downs

Into…

3 ROUNDS
10 PVC Pass Through Lunges
10 Scap Pull Ups
10 Hanging Knee Raises

Workout
Metcon
AMRAP x 15 MINUTES
2 Rope Climb
25 Hang Muscle Snatch (75/55)|(45/35)
75 Double Under

(Score is Rounds + Reps)

Finisher
Metcon
3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down
20 Alt. V-Ups

*All sets should be performed with a light or moderate band.

(No Measure)