February, 2015

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Thursday, February 26th, 2015

Today athletes will review CrossFit movements before the CrossFit open launches this evening.

Dips (pbar/ring/bench/box)
Double unders
Pull ups


Tuesday, February 24th, 2015

Flashback to October 30th, 2014. Check your book athletes. Today, you will compare your time and results to 10/30/14. Here is your WOD of Deck of Cards!

Spades: over head squats (plate)
Hearts: push ups (onto plate)
Clubs: ground to over head (plate)
Diamonds: sit ups (with plate)
Jack, king, queen: 10 reps
Ace: 11 reps

Joker: 15 burpees

Thursday, February 19th, 2015

Hang snatches are a great transitioning movement. Athletes will test their endurance and learn how not to drop the bar.

7 Dead lifts
5 hang power cleans
7 push presses


Tuesday, February 17th, 2015

This week we will he focusing on hang snatches.

5 hang snatches
6 front bar lunges
7 burpees over the bar


Thursday, February 12th, 2015

Athletes will find their one rep max for the power snatch with a bar.

Power snatches
Overhead squats

The WOD will focus heavily on form and squatting to depth.


Tuesday, February 10th, 2015

This week we will be focusing on Power Snatches using a barbell. Athletes will learn the movement first then do a deck of cards WOD.

Deck of Cards:
Hearts: sit ups with a weighted plate
Spades: overhead lunges with a weighted plate
Diamonds: push-ups onto plate
Clubs: weighted air squats

J, k, q= 10 reps
Ace= 11 reps
Jokers= 15 burpees
20 minute time cap


Thursday, February 5th, 2015

Athletes will continue working on snatches and improve their core strength with a gymnastics bar movement.

5 toes to bar (sub vups)
6 KB Snatches
7 Goblet Squats


Tuesday, February 3rd, 2015

This week we will be focusing on kettle bell snatches.

4 Kettle Bell Snatches
4 Sumo Dead lift high pulls
4 Kettle Bell Swings
Partner WOD where P1 does 1st movement then switches with P2.



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