CrossFit WOD, February 23, 2018

18.1 Warm-up Warm-up coach led Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP...

CrossFit WOD, February 22, 2018

180222 (practice) Warm-up Warm-up coach led Metcon Metcon (Time) 6RFT 100′ sb carry (assigned weights) 100′ broad jump Metcon Split Jerk (3-3-3-3-3) climb to 75-80% Mobility and...

CrossFit WOD, February 21, 2018

180221 (competition) Warm-up Warm-up coach led Metcon Metcon (Time) 5 Rounds for time 400m run 3 deadlifts (225/155) 9 box jumps (24/20 2 deadlifts 6 box jumps 1 deadlift 3 box jumps 25 minute cap Mobility and...

CrossFit WOD, February 20, 2018

180220 (practice) Warm-up Warm-up coach led Metcon Metcon (Time) For time, alternating ladder: hang power clean 1-10 (135/95) pull-ups 10-1 Rest 5 minutes Metcon (AMRAP – Rounds and Reps) AMRAP 8 20 wall balls (20/14) 50′ bear crawl Mobility and...

CrossFit WOD, February 19, 2018

180219 (practice) Warm-up Warm-up coach led Metcon Metcon (Time) 4RFT 40 Russian swings (53/35) 7 s2oh (165/115) Metcon (Time) 4RFT 30 sit-ups 10 jumping air squats Mobility and...

CrossFit WOD, February 16, 2018

180216 (practice) Warm-up Warm-up coach led rooting Metcon Metcon (Time) 8RFT 50′ front rack walking db lunge (10 mountain climbers every 7 steps) 3 hspu Mobility and...

CrossFit WOD, February 15, 2018

180215 (practice) Warm-up Warm-up coach led rooting Metcon Metcon (Weight) EMOM 21 minutes 1-7: power clean (70% of clean) hang power clean power jerk minutes 8-14: squat clean hang squat clean split jerk minutes 15-21 3 thrusters Mobility and...

CrossFit WOD, February 14, 2018

180214 (competition) Warm-up Warm-up coach led rooting Metcon Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the...

CrossFit WOD, February 13, 2018

180213 (competition) Warm-up Warm-up coach led rooting Metcon CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a...

CrossFit WOD, February 12, 2018

180212 (practice) Warm-up Warm-up coach led rooting Metcon Metcon (Time) 27-21-15-9-3 front squats (75/53) Russian swings (53/35) Rest 5 minutes Metcon Metcon (Time) 9-15-21 t2b double unders Mobility and...

CrossFit WOD, February 9, 2018

180209 (practice) Warm-up Warm-up coach led rooting Metcon Metcon (Weight) In a 12 minute window find a max weight for the complex: power snatch hang squat snatch overhead squat Gymnastics Parallette L-Sit (Time) max L-sit, 45# plate under the heels Mobility and...