WOD 022817

WOD 022817

Warm up:
3 Rounds:
10 Air Squats
5 Handstand Holds
20 DU's or 40 Singles

AMRAP in 20 min:

400m run
6 HSPU or Shoulder Press
12 Front Squats

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

WOD 022717

WOD 022717

Warm up:
3 Rounds:
10 Push Ups
20 DU's or 40 Singles
5 Wall Balls
4 Inch Worms

CrossFit Open 17.1

For time:
10 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

20 Min Time Cap
RX: Men 50lb DB's and a 24 inch box/ Women 35lb DB and 20 in Box.

https://games.crossfit.com/workouts/open/2017/17.1?division=2&workout_type=scaled  

WOD 022217

WOD 022217

Warm up:
3 Rounds:
20 DU's or 40 Singles
10 Push ups
5 Pull ups

Strength:  OH Squat 3-3-3-3-3

AMRAP in 15 min:

20 Air Squats
8 Power Cleans
500m Row

Post rounds to comments.  Cash Out:  Weighted Plank 1:00 on/1:00 off x 2

WOD 022117

WOD 022117

Warm up:
4 Rounds of:
6 Pull ups
10 Air Squats
10 Cal Row

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

12 Deadlifts
800m Run

Post times to comments.  Cash Out:  ME Ring Dips x 2

WOD 122017

WOD 122017

Warm up:
AMRAP in 6 min:
5 Burpees
10 Cal Row
10 Jumping Lunges

Strength:  Push Press 3-3-3-3-3

Gymnastics Day:

40, 30, 20, 10 reps of each:

Hollow Rock
Arch Hold

https://www.powermonkeyfitness.com/videos/core-abs/hollow-rocks

https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-holds

Post to comments.  Cash Out: 800m Row for time

WOD 021717

WOD 021717

4 Rounds for time:

8 Pull ups
25 Walking Lunges

Post times to comments.  Cash Out:  Plank (1:00 on/1:00 off) x 2

WOD 021617

WOD 021617

Warmup:
3 Rounds:
10 Push ups
20 Mountain Climbers
5 Pull ups

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

400m Run
12 Ring Dips
6 Tire Flips

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2