WODs Feb 29th-March 5th

March 4, 2016






Every 3 mins for 6 sets
Deadlift (NO "TOUCH AND GO". Reset at the floor every rep)
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps

Build load every set.


20-15-10 for time:
American-style Kettlebell Swings
Shoulder to Overhead 








Every 90 seconds for 10 sets:
1 PUSH Press with 10 sec hold at the top, locked out overhead focusing on perfectly upright body position...no sway-backs.

(Try to use your 1 rep max STRICT Press weight for this)



7 min AMRAP

7 Handstand Push-Ups
7 Dips

7 Burpees





Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%


followed by…


One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)


For time:
9 Thrusters 
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters

10 Toes to Bar






Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills



Every two minutes, for 20 minutes (10 sets) of:
1 Power Clean and Push Jerk

1 "Squat Clean" & Split Jerk
(rest about 10 seconds between the two)

***Build in weight as you go



5 min AMRAP

1 Power Clean and Push Jerk

1 "Squat Clean" & Split Jerk (165/110 lbs)





Crossfit Open Event 16.2


...to be announced Thursday evening 


If you're competing, we're going to make a little bit of an event out of it on Friday evenings at 5:15...we'll call it "Friday Night Lights."


If you're NOT competing, just come and watch, hang out, bring a beer and cheer us on while we struggle through it:-D

Bring a friend and show them what the "competitive side" of CrossFit looks like. 


And if your schedule doesn't allow you to come in at 5:15pm, or if you just don't want to do it in front of spectators, no worries...we will have a judge for you at any point throughout the day; just sign up like normal in Zen Planner. 

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