February 2012 CrossFit WODs

February 29 – “Annie Likes Helen”

  • 400 M Run
  • 21 KBS 53/35
  • 12 Pull Ups
  • 50-40-30-20-10
    • Double Unders
    • Sit Ups
    • 12 Pull Ups
    • 21 KBS 53/35
    • 400 M Run

February 28 – 20 Min AMRAP

  • 30 Med Ball Cleans 20/14
  • 20 DB Push Press 40/25
  • 10 Pull Ups

February 27 – 800 M Run – REST – THEN

  • 40-30-20
    • Wall Balls 20/14
    • Sit Ups

February 25 – For Time

  • 1 Mile Run
  • 50 Push Ups
  • 100 Air Squats
  • 800 M Run
  • 25 Push Ups
  • 50 Air Squats
  • 400 M Run
  • 25 Burpees

February 24 – CF Open WOD 12-1

  • 7 Min AMRAP Burpees

February 23 – 1 Rep Max

  • Clean
  • Bench Press
  • OHS

February 22 – 3 RNDS

  • 15 Full Clean to Thruster 95/65
  • 500 M Run

February 21 – 7 RNDS

  • Dumpster Run
  • 7 Full Snatch 95/65
  • 7 Pull Ups

February 20 – On the Minute for 20 Minutes AMRAP

  • 8 Ground to Overhead 95/65 – On even minutes (0, 2, 4, 6, 8, 10, 12, 14, 16, 18)
  • 8 Burpees to Box Jumps 24/20- On odd minutes  (1, 3, 5, 7, 9, 11, 13, 15, 17, 19)

February 18 – 5 RNDS

  • 10 Burpees
  • 15 Jumping Lunges
  • 20 Double Unders
  • 200 M Run

February 17 – 30-20-10

  • Front Squats 65/45
  • Toes 2 Bar

February 16 – For Time

  • 1000 M Run
  • 42 KBS 53/35
  • 21 Thrusters 95/65
  • 30 KBS
  • 15 Thrusters
  • 18 KBS
  • 9 Thrusters

February 15

  • Max Weight
    • Push Jerk 3-3-3
    • Power Jerk 2-2-2
    • Split Jerk 1-1-1
    • THEN – For Time
      • 15 Power Cleans 155/105
      • 30 Bar Facing Burpees
      • 15 Power Cleans

February 14

  • Deadlift
    • 3-3-3
    • 2-2-2
    • 1-1-1
    • THEN – For Time – 30-20-10
      • Wall Balls 20/14
      • Sit Ups
      • Push Ups

February 13

  • Front Squat
    • 3-3-3
    • 2-2-2
    • 1-1-1
    • THEN – For Time
      • 30 Push Press 135/95
      • 500 M Run
      • 30 Push Press 135/95

February 11

  • 7 Min AMRAP Burpees
  • Rest 3 Min
  • 7 Min AMRAP Max Weight Ground to Overhead
    • Score = Weight x Reps
    • Rest 3 Min
    • 1 Mile Run

February 10 – “Fantastic Forty” aka “The Happy Hamster” – In any order, complete 40 Reps – Must complete all Reps at station before moving forward (complete all stations or 40 Min AMRAP)

  • Toes 2 Bar
  • Pistols
  • Med Ball Sit Ups 20/14
  • Thrusters 45
  • Clapping Push Ups
  • KBSDHP 53/35
  • Calorie Row
  • Jumping Lunges
  • GHD Sit Ups
  • Pull Ups

February 9 – For Time – (compare to 5/10/11)

  • 150 Double Unders
  • 50 Wall Balls 20/14
  • 40 Box Jumps 24/20
  • 30 Push Press 115/75
  • 20 OHS 115/75
  • 150 Double Unders

February 8 – 2 RNDS – (compare to 5/9/11)

  • 22 Deadlifts 225/185
  • 22 Pull Ups
  • 22 DB Thrusters 50/30

February 7 – For Time – (compare to 5/7/11)

  • 800 M Run
  • 30-20-10
    • KBS 53/35
    • Burpees
    • 800 M Run

February 6 – 5 RNDS – Max Effort – (compare to 5/6/11)

  • 4 Push Press
  • 8 Push Jerk
  • Rest as needed

February 4

  • “Jackie”
    • 1000 M Row
    • 50 Thrusters 45 lbs
    • 30 Pull Ups
    • Rest
    • 3 x 400 M Run
      • Rest 1 Min Between Runs
      • Smile All Day!!!

February 3 – 3 RNDS

  • 21 KBSDHP 53/35
  • 21 Pull Ups
  • 12 OHS 135/95

February 2 – For Time

  • 10 Thrusters 135/95
  • 50 DBL Unders
  • 8 Thrusters
  • 40 DBL Unders
  • 6 Thrusters
  • 30 DBL Unders
  • 4 Thrusters
  • 20 DBL Unders
  • 2 Thrusters
  • 10 DBL Unders

February 1 – For Time

  • 800 M Run or Row
  • 2 RNDS
    • 21 Single Arm Dumbbell Push Press (SADBP Press) LEFT 50/30
    • Dumpster Run (approx 100 M)
    • 21 SADBP Press RIGHT 50/30
    • Dumpster Run (approx 100 M)
    • 21 SDB Clean 50/30
    • 800 M Run or Row (finish with opposite started with)
By |2018-08-09T20:51:39+00:00February 28th, 2012|Workouts|Comments Off on February 2012 CrossFit WODs