Saturday Partner WOD!
Jumprope - The Rx Method
Saturday, February 20. Learn to efficiently master double unders and other jumprope basics.
Info and registration link.
SATURDAY Partner Conditioning With a 17 Minute Time Cap: 80 Burpees to Target 60 Snatches (#75/55) 60 Burpees to Target 60 Snatches (#135/95) 40 Burpees to Target 60 Snatches (#165/105) 20 Burpees to Target Then AMRAP Snatches (#205/135)
* Squat or Power Snatch allowed.
Friday Fun!
Jumprope - The Rx Method
Saturday, February 20. Learn to efficiently master double unders and other jumprope basics.
Info and registration link.
FRIDAY Conditioning EMOM for 10 Minutes: • Minute 1: 10 Burpees (5 Muscle-ups for Rx+) • Minute 2: 8 Front Squats (#135/95 Rx; #155/105 Rx+)
More Conditioning For Total Time: 60 Calorie Row
4 Rounds Of: • 10 Deadlifts (#225/155) • 50 Double Unders
60 Calorie Row
Front Squats
Gymnastics and a Partner WOD for Thursday!
Jumprope - The Rx Method
Saturday, February 20. Learn to efficiently master double unders and other jumprope basics.
Info and registration link.
THURSDAY Skill Work Take 15 minutes to work on Pull-ups, Toes to Bar, Muscle-ups, Double Unders, or Handstand Push-ups. Athletes' choice.
Partner Conditioning AMRAP in 20 Minutes: • 20 Push Press • 20 Toes to Bar • 12 Turf Length Runs
* Split reps 10/10 and run together.
The Push Press
Conditioning and a Choice Activity for Midweek!
Jumprope - The Rx Method
Saturday, February 20. Learn to efficiently master double unders and other jumprope basics.
Info and registration link.
WEDNESDAY Conditioning For Time: 25 Calorie Row 25 Box Jumps (24"/20") 20 Calorie Row 20 Box Jumps 15 Calorie Row 15 Box Jumps 10 Calorie Row 10 Box Jumps
More Conditioning Pick One: Barbell Cycling or Running Barbell Work: Pick one... Power Clean, Power Snatch, Deadlift, or S2OH. Complete 4 sets of 10 Touch & Go reps. Increase weight each round.
Running: 5 Rounds of 6 Turf Length Runs. Rest 1 minute in between rounds.
Old School "Elizabeth" WOD Demo
More Conditioning for Tuesday, starting with "Elizabeth!"
Jumprope - The Rx Method
Saturday, February 20. Learn to efficiently master double unders and other jumprope basics.
Info and registration link.
TUESDAY Conditioning Power "Elizabeth" 21-15-9 Reps Of: • Power Cleans (#135/95) • Ring Dips (Scaled: Box Dips)
More Conditioning EMOM 10 minute Emom of • Minute 1: 6 Pull-ups + 6 Thrusters (#95/65) • Minute 2: 6 Pull-ups + 6 Overhead Squats (#95/65)
Rx+: 8 reps of each movement per round
Old School "Elizabeth" WOD Demo
Conditioning for Monday hits with "Filthy Fifty" and more!
Jumprope - The Rx Method
Saturday, February 20. Learn to efficiently master double unders and other jumprope basics.
Info and registration link.
MONDAY Conditioning "Filthy Fifty" For Time: 50 Box jumps (24"/20") 50 Jumping Pull-ups 50 Kettlebell Swings (#35/25 Rx; #55/35 Rx+) 50 Walking Lunges 50 Knees to Elbows (Toes to Bar for Rx+) 50 Push Press (#45/35 Rx; #75/55 Rx+) 50 Back Extensions 50 Wall Balls (#20/14) 50 Burpees 50 Double Unders (Scaled: 100 Singles)
More Conditioning AMRAP in 6 Minutes: • 10 Burpee Box Jump Overs (24"/20") • 10 Power Snatch (#115/75 Rx; #135/95 Rx+)
"Filthy Fifty" WOD Demo
Registration is Open! Link: http://games.crossfit.com/about-the-games/the-open
Jumprope - The Rx Method
Saturday, February 20. Learn to efficiently master double unders and other jumprope basics.
Info and registration link.
SUNDAY Partner Conditioning 2 Rounds Of: 3 Minutes at a Station. 30 Seconds On, 30 Seconds Off. Switch as Partners. • Wall Ball Shots • Airdyne Calories • V-ups • Dumbbell Snatch • Turf Length Running (Switch every Down/Back)
Saturday Team WOD!
Jumprope - The Rx Method
Saturday, February 20. Learn to efficiently master double unders and other jumprope basics.
Info and registration link.
SATURDAY Conditioning, in Teams of 3 For Time: 200 Front Squats (#135/95) 200 HSPU or Push Press (#95/65) 200 Box Jump Overs (24"/20") 200 Pull-ups
Conditioning Work for Friday!
Jumprope - The Rx Method
Saturday, February 20. Learn to efficiently master double unders and other jumprope basics.
Info and registration link.
FRIDAY Conditioning AMRAP in 9 Minutes: 3-6-9-12-15 Reps Of: • Clean & Jerk (#135/95) • Toes to Bar
More Conditioning EMOM For 16 Minutes: • Minute 1: 14 Burpees • Minute 2: 50 Double Unders • Minute 3: 14 Airdyne Calories • Minute 4: 16/12 Calorie Row
Burpee Skill Transfer
Skill Work choice and a Partner WOD for Thursday!Back off week!
Our workout progression continues with CrossFit Open prep-- but with the high volume lately we'll be dialing back just a bit in order to keep making gains in future weeks. Even if you feel good this week don't add more work so you can fully benefit from our progression.
Jumprope - The Rx Method
Saturday, February 20. Learn to efficiently master double unders and other jumprope basics.
Info and registration link.
THURSDAY Skill Work Take 15 minutes to work on Pull-ups, Toes to Bar, Muscle-ups, Double Unders, or Handstand Push-ups. Athletes' choice.
Partner Conditioning AMRAP in 25 Minutes: 20 Kettlebell Swings (#55/35) 20 Wall Ball Shots (#20/14) 15 Turf Runs 20 Wall Ball Shots (#20/14) 20 Box Jumps (24"/20")
Splits the reps 10/10 and run together.
Toes to Bar
