Categorized as: WOD

WOD TUESDAY FEBRUARY 23nd

cfsz-games

FRIDAY NIGHT’S 6 AND 7PM CLASSES ARE CANCELLED

FOR THE NEXT 5 WEEKS DUE TO THE WEEKLY CROSSFIT OPEN 

SHOWS AT THE ICE BOX. DOORS OPEN AT 6PM WODS START

SHORTLY AFTER, FREE OF CHARGE FOR ALL!

Strength

back squats 5X3

then

DB KB split squat 3X5

Conditioning

5 rounds of:

5 snatch 155/105lbs

10 chest to bar chin ups

for time

WOD MONDAY FEBRUARY 22nd

cfsz-games

Strength

12 minutes to complete

hang squat clean 3X3,2X2

then

then 8 minutes to build to heavy

single in the push jerk form a rack

Conditoning

“12.1”

as many reps as possible in 7 minutes of:

chest to deck burpees with  jump to touch a ring

or chin up bar 6 inches above outreached hands

WOD SUNDAY FEBRUARY 21TH

cfsz-games

Strength

10 minutes to build to a single

in the clean and jerk starting with

an empty bar

rest 2 minutes then

as many clean and jerks with 80% of highest weight

lifted in section one as possible in 4 minutes

Conditioning

4 rounds for total CTD reps.

as many reps as possible in

90 seconds of:

250m row

max rep ctd burpee

rest 3 minutes

 

WOD SATURDAY FEBRUARY 20TH

woftheday

Strength

snatch 4X3,2X2

then

thrusters 3X3 from rack

Conditioning

50 body weight back squats

50 DB reverse lunges 35/25lbs

50 calorie row

for time

 

WOD FRIDAY FEBRUARY 19TH

woftheday

STRENGTH

snatch high pull 4X3

high hang squat snatch 4X2,2X1

CONDITIONING

“14.1”

as many rounds and reps as possible in 10 minutes of:

30 double unders

15 power snatches 75/55lbs

WOD THURSDAY FEBRUARY 18TH

woftheday

STRENGTH

alternating between

front squats 5X3

5 X max rep handstand push ups from deficit 6/2″

CONDITIONING

rounds of 21-15-9 of:

toes to bar

front squat from the floor 185/125lbs

for time

WOD WEDNESDAY FEBRUARY 17TH

STRENGTH

push press 3X3,2X1

ring rows 4X10

CONDITIONING

using 2 minutes on 1 minute off accumulate as

many reps and calories combined in these exercises:

-row

-blydos 20″

-kettlebell swings 53/35lbs

-db reverse lunges 35/25lbs

-wall balls 20/14lbs 10/9ft

-pat for calories

WOD TUESDAY FEBRUARY 16TH

woftheday

Strength

box squat 5X5

Conditioning

as many rounds as possible in

15 minutes of:

10 thrusters 115/75lbs

30 squats

50 double unders

WOD monday february 15th

woftheday

Strength

bench press 5X3

DB or KB reverse lunge 5X5

 

Conditioning

5 rounds of:

7 deadlifts 225/155lbs

14 DB push press 35/25lbs

for time

WOD sugar sunday february 14th

woftheday

Strength

alternating between

back squat

5X5

max rep L-chins

Conditioning

1500m row

50 box over brupees 20″

for time