WOD – 17FEB17

OPEN14.1

Skill:

Dead by rope climb
Every minute and a half
Add another rc
0-1:30 1 rc
1:30-3:00 2
3:00-4:30 3
4:30-6:00 4
Etc max 9:00 min

WOD:

For Time

4 rounds

– 7 hang power snatch (115lbs – 75lbs)
– 7 thrusters (115lbs – 75lbs)
– 14 toes-to-bar
– 400m run
1 minute rest

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WOD – 14FEB17

31JAN13

WOD:

For time

10-9-8-7-6-5-4-3-2-1
SDHP (135/95)
10-9-8-7-6-5-4-3-2-1
Burpee box jump over

then

10 min AMRAP

20-40-70-80….
Double Under
20-40-70-80….
Mountain climbers

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WOD – 10FEB17

RAV OHS

WOD:

12 min AMRAP

3 Overhead Squats (95/65)
3 Chest to Bar Pull Ups
6 OHS
6 C2B
9 OHS
9 C2B
12
12
15
15
Continue adding 3 reps until time is up

Skill:

100 AbMat Sit Ups for time

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WOD – 21JAN17

FIGHT GONE BAD

WOD:

“Fight Gone Bad”

5 rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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WOD – 20JAN17

Mike

WOD:

4 AMRAPS

6 min AMRAP

1 Rope Climb
20 Cal Row
19 Burpees
7 Squat Cleans
1 run around the mailbox

2 min rest between each 6 min AMRAP. Pick up where you left off.
Score=Total rounds + Reps

The Official 2017 MIKE LIGHT BIRTHDAY WOD!

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WOD – 19JAN17

OPEN14.1

Skill:

Snatch
Find your 1 rep max.
20 min max

WOD:

CrossFit Games Open Workout 11.1 / 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lb / 55lb)

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