Month: February 2014

Eastbound

WOD 2-28-14 “Tabata This” • Air Squats • Pullups • Situps • Pushups • Row (Calories) Score is total of lowest number of reps done on each cycle added together. After Party: Skin the cat skill work No 6:30pm class tonight! Head to CFB for Open WOD 14.1 instead.

Prodigal

WOD 2-27-14 4 rounds for time: 10 DL (135/95) 15 HR Pushups 20 Bar Hop-overs (total) 25 Jumping Jacks After Party: movements are not timed • 400 M Row • 100 DU We will not be having a 6:30pm class on Friday! Head to CFB for week 1 of The Open.

Waldo

WOD 2-26-14 Back Squats: 8-6-4-20 “11.3” Amrap in 5: • 1 Squat Clean (165/115) • 1 Jerk Score is total reps completed After Party: 5-4-3-2-1 HSPU Ring Dips

Roundabout

WOD 2-25-14 Push Press: 5-5-4-4-3-3-3 Work up to a heavy triple AMRAP in 12: *400 M Run • 5 Cleans (95/65) • 3 Snatches (95/65) • 10 Atomic Situps *This WOD starts with a 400 M run; after running, in the remaining time do as many rounds as possible. After Party: T2B 5×7 The 2014 …

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Battle of the Boxes 14.2

10 minute AMReP: 40-30-20-10 • Wall Ball Shots (20/14) [14/10] • KB Swings (53/35) Rx and Scaled With remaining time, MAX Snatches – any style (155/95) [115/65] Scores will be total number of reps. For example if someone completes the AMReP and completes 7 snatches their score would be 207. After Party: Strict Pullups 5×7

FaceTime

WOD 140219 “Running Karen” 400m Run 150 Wall Balls (20/14) **400m run required every time the ball touches the ground.** After Party: 5-4-3-2-1 (Not for time) Ring Dips HSPU Strict Pull-Ups

Wormy

WOD 140217 Strength Back Squat 5×5 Met-Con CrossFit Games Open Workout 11.5 AMRAP in 20 5 Power cleans (145lb / 100lb) 10 Toes to bar 15 Wall balls (20/14)