Friday 190301

CrossFit Games Open WOD 19.2
WORKOUT 19.2 RX’D
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1)
25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
RX’D LOADING
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.
WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises*
50 single-unders
15 squat cleans (weight #1)
25 hanging knee-raises*
 50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
 50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
SCALED LOADING AND VARIATIONS
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.

Thursday 190228

20 Minute AMRAP
10 Strict Pull-ups
20 Push-ups
30 Air Squats
Row 500 Meters

Wednesday 190227

Strength:
Front Squat:
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%
WOD:
3 Rounds for Time:
15 Squat Cleans (135/95)
15 Ring Dips

Tuesday 100226

Strength:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
WOD:
Tabata Double-unders
8 intervals of 20 seconds work/10 seconds rest

Monday 190225

WOD 1:
12 minute AMRAP
2 Power Cleans @ 75%
10 Lateral Burpees Over The Bar

Rest 5 minutes

WOD 2:
12 minute AMRAP
2 Power Snatches @ 75%
Air Bike, 10 Calories
7 Chest To Bar Pull-ups

Sunday 190224

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190223

5 Rounds For Time:
12 Alternating Kettlebell Snatches
12 Goblet Kettlebell Lunges
12 Alternating Kettlebell Cleans
8 Kettlebell Push Presses (4 right/4 left)
Men: 55 lbs KB. Women 35 lbs KB

Friday 190222

CrossFit Games Open WOD 19.1
WORKOUT 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
VARIATIONS
Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target
Masters 55+:
Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

Thursday 190221

10 Rounds For Time
1 minute: Row, Max Calories
10 Lateral Burpees Over The Rower
Rest 1 minute.

Wednesday 190220

For Time:
10 Bar Muscle-ups
25 Thrusters (75/55)
Row 1,000 Meters
25 Thrusters
10 Bar Muscle-ups

Tuesday 190219

WOD:
'Power Clean Elizabeth'
21-15-9 rep rounds for time:
Power Clean (135/95)
Ring Dips
Rest 5 minutes, then:
Strength:
7 minutes to establish a 1 RM Squat Clean

Monday 190218

Strength:
Dead-lift
7 x 3 reps @75%
Rest 2 min between sets
WOD:
For Time:
50 Wall Balls (20/14)
50 Double-unders
35 Wall Balls
35 Double-unders
20 Wall Balls
20 Double-unders

Sunday 190217

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190216

For Time:
Row, 50 Calories
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring Dips
10 Bar Facing Burpees

Friday 190215

For Time:
21-15-9 reps
Power Snatch (95/65) 55yrs +(75/55)
7-5-3 reps
Ring Muscle-ups
Air Bike 15 Calories After Each Round

Thursday 190214

'Lynne'
5 Rounds For Max Reps On Each Round:
Body-weight Bench Press
Pull-ups

Wednesday 190213

Strength:
Dead-lift
10 reps @ 55%
8 reps @ 65%
6 reps @ 75%
WOD:
For Time:
21-15-9
Air Bike, Calories
7-5-3
Bar Muscle-ups

Tuesday 190212

WOD 1:
5 Rounds For Time On Each Round
150 Row Sprint
15 Toes To Bar
5 Hang Squat Snatches (135/95)
Rest 1:30 between rounds
WOD 2:
For Time
40 Burpee Box Jump Overs  (24/20)

Monday 190211

Strength:
Back squat
10 reps @ 65%
8 reps @ 70%
6 reps @ 75%
WOD:
10 Rounds For Time
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat (155/105)
5 Strict Handstand Push-ups

Sunday 190210

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190209

Team WOD
3 person teams
20 minute AMRAP/AMREP
Max Rep Strict Chin-ups
Row, Max Calories
400 Meter Run

Friday 190208

Strength:
Snatch
2 reps @ 65%
2 reps 75%
2 reps 80%
2 reps 85%
2 reps 90%
Rest as needed
WOD:
For Time:
21-15-9 rep rounds for time
Air Bike, Calories
Overhead Squat (95/65)

Thursday 190207

Strength:
Dead-lift
10 reps @ 50%
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%
WOD:
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 air squats
2 strict pull-ups, 4 push-ups, 6 air squats
3 strict pull-ups, 6 push-ups, 9 air squats
Etc.

Wednesday 190206

For Time:
10 Thrusters @ 60%
2 Ring Muscle-ups
8 Thrusters @  65%
2 Ring Muscle-ups
6 Thrusters @ 70%
2 Ring Muscle-ups
4 Thrusters @ 80%
2 Ring Muscle-ups
2 Thrusters @ 90%
2 Ring Muscle-ups

Tuesday 190205

12 Rounds For Time:
150 Meter Row Sprint
30 Double-unders
Rest 1:00 between rounds

Monday 190204

Monday:
Every 2 Minutes for 20 Minutes:
3 Rounds:
5 Power Cleans @ 65%
2 Bar Muscle-ups
4 Rounds:
4 Power Cleans @ 75%
2 Bar Muscle-ups
3 Rounds:
3 Power Cleans @ 85%
2 Bar Muscle-ups

Sunday 190203

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190202

5 Person Team WOD
30 minute AMRAP
1: 7 Box Jumps (30/24)
2: Run 100 Meters.
3: 14 Alternating DB Snatch (50/35) masters 55+(35/20)
4: 15 wallballs (20/14)
5- 10 pull-ups