Month: February 2014

Skater

WOD 2-14-14 Skill: Rope Climbs Bring a pair of tall socks or some pants for climbing comfort “Barbara” 5 Rounds For Time: • 20 Pullups • 30 Pushups • 40 Situps • 50 Air Squats Rest 3 mins between rounds.

Smash

WOD 2-13-14 Strict Pullups: Max Reps in 5 minutes For Time: • 100 DUs • 20 FS (135/95) • 75 DUs • 10 FS • 50 DUs • 30 Hang Cleans (135/95) • 25 DUs After Party: Work on a gymnastic skill/bodyweight movement you need to improve on

Halfpipe

WOD 2-12-14 Skill Work: Ring Dips Tabata Mashup: • Ring Rows • Air Squats -rest 2 mins- • Pushups • Russian KB Swings (55/35) RX+(70/55) After Party: Row 30 Calories for time

Parsec

WOD 2-11-14 Back Squats: 10-9-8-7-6-5-4-3-2-1 all done at 50-60% with minimal rest between sets. AMRAP in 12: • 7 T2B • 8 OH Plate Lunges (45/25) • 9 Supermans

Balance

WOD 140207 Strength Snatch Balance Work to a challenging weight Met-Con CFG Open 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lb / 55lb)

Evolve

WOD 140205 Skill 4×7 Handstand Push-ups 4xME Strict Pull-ups Met-Con For Time: 25 Burpees 25 Power Cleans (135/95) 25 Burpees EMOM complete 7 Wall Balls (20/14) This workout starts with 25 burpees. On the minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 …

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Decent

WOD 140204 Strength Back squat 2×5 @ 70 2×4 @ 75 2×3 @ 80 2×1 @ 90 Met-Con 100 flutter kicks (2-count) 30 burpees 100 flutter kicks 30 pull ups 100 flutter kicks 30 Front Squats (50%) 100 flutter kicks 30 kettlebell swings (55/35, rx plus: 70/55) 100 flutter kicks CrossFit Mid County is hosting …

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