February 2011 CrossFit WODs

February 28– OHS- 1 Rep Max

21, 15, 9

  • Power Snatch 95/65
  • Pull Up

February 26

  • 50 Air Squats
  • 400 M Run
  • 50 Front Squats 95/65
  • 400 M Run
  • 50 Wall Balls 20/14
  • 400 M Run
  • 50 Air Squats

February 25 – 5 RNDS

  • Back Squat Max Reps- 225/185
  • Rest

February 24 – 7 Rnds

  • 3 Thrusters 155/105
  • 100 m Sprint

February 23– Kelly

February 22– 3 RNDS

Max Reps w/o putting the bar down

  • Press 115/75
  • Push Press 115/75
  • Push Jerk 115/75

then

21, 15, 9

  • Burpee
  • Sit Up
  • Air Squat

February 21 – Seven

February 19

  • 500M Run
  • 50 Jumping Pull-ups
  • 50 Thrusters  45#
  • 400M Run
  • 40 Jumping Pull-ups
  • 40 Thrusters  45#
  • 300M Run
  • 30 Jumping Pull-ups
  • 30 Thrusters  45#
  • 200M Run
  • 20 Jumping Pull-ups
  • 20 Thrusters  45#
  • 100M Run
  • 10 Jumping Pull-ups
  • 10 Thrusters  45#

February 18 – 5-5-5-5-5

  • Push Jerk

7 Min AMRAP

  • 7 Push Jerk –  50% of last 5×5 set
  • 7 Box Jump  24/20

February 17 – 5-5-5-5-5

  • OHS

7 Min AMRAP

  • 7 OHS –  50% of last 5×5 set
  • 7 KBS  53/35

February 16 – 21, 15, 9

  • DB Thrusters  40/25
  • Pull-ups

February 15 – Nancy

5 RNDS

  • 400M Run
  • 15 OHS  95/65

February 14 – Grindy

  • 10 Power Clean & Jerk  135/95
  • 5 Rounds of Cindy (1 Round=5 Pull-ups, 10 Push-ups, 15 Squats)
  • 10 Power Clean & Jerk
  • 5 Rounds of Cindy
  • 10 Power Clean & Jerk

February 12 – 3 RNDS

  • 30 Box Jump
  • 30 KBS 53/35
  • 30 Power Clean 95/65

February 11– 5 Min Time Limit for Each Station

  • Station 1:  3 Sets Max Pull-ups
  • Station 2:  3 Sets Max Push-ups
  • Station 3:  800M Run
  • Station 4:  1000M Row
  • Station 5:  100 of either:  GHD Sit-up, Sit-ups or Knees to Elbows

February 10 – 30-20-10

  • Med Ball Clean  20/14
  • Wall Ball
  • Burpee

February 9 –21, 15, 9

  • DB Push Jerk  50/30
  • DB Front Squat

February 8 – 21, 18, 15, 12

  • Deadlifts  225/185
  • 400M Run

February 7

On the Min for 12 Min

  • 2 Cleans @ 80% 1 Rep Max

5 RNDS

  • 200 M Sprint
  • Rest 30 Sec.

February 5

7 Min AMRAP

  • Full Squat Clean to Thruster  95/65

Rest 2 Min.

5 Min AMRAP

  • Full Squat Clean to Thruster  95/65

Rest 1 Min.

2 Min AMRAP

  • Full Squat Clean to Thruster  95/65

February 4 – 15, 12, 9, 6, 3, 6, 9, 12, 15  (compare to 5/10/10)

  • SDHP  95/65
  • Dumpster Run

February 3 – 3 RNDS

  • 21 KBS  53/35
  • 12 OHS  115/75
  • 400 M Run

February 2 – 5 RNDS

  • 30 Squats
  • 20 Med Ball Sit-ups  20/14
  • 10 Push Ups

February 1

7 Min AMRAP

  • 3 Bear Complex
  • 7 Chest to Bar Pull-up

5 Min AMRAP

  • 3 Bear Complex
  • 7 Chest to Bar Pull-up

3 Min AMRAP

  • 3 Bear Complex
  • 7 Chest to Bar Pull-up
By |2011-03-01T12:42:53+00:00March 1st, 2011|Workouts|0 Comments