Thursday
WOD: In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Burpee Box Jump-Overs (24″/20″) *scaled: jump or step over 9 Push Press (95/65) *scaled: 65/45 9 Pullup
February 2016
Wednesday
WOD: A. Snatch skill work B. EMOTM x 10 min: 1 snatch at floor *can be power or full + 1 overhead squat *add weight EOM. Goal is to go heavier than Tues Feb. 9
Tuesday
WOD: Open WOD 13.2 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps *scale load to 75# 115 pound Deadlift, 10 reps 15 Box jumps, 24″ box *Jump OR steps. WOMEN – includes Masters Women
Monday
WOD: Handstand pushup skill work 20 min. A. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 B. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 C. Tabata Reverse Crunch- 20 on x 10 off x 8 rounds: score H/L/Total
Saturday and Sunday
Saturday Feb. 13. 8-10a: Open Gym. 9a: CF Kids 930a: Mobility 10a: CF Light 10a: Olympic lifting: CJ 11a: FREE members only team WOD. Sunday Feb. 14. Gym Closed- REST DAY! Happy Valentines!
Saturday and Sunday Read More »
Friday
WOD: A. Bar kip: https://www.powermonkeyfitness.com/videos/bar-kip-swings B. Kipping toes to bar: https://www.powermonkeyfitness.com/videos/kipping-toes-bar C. Strict toes-bar with spot: https://www.powermonkeyfitness.com/videos/bar-dynamic/strict-toes-bar-spot D. Alternating Tabata: 20 on x 10 off x 8 (4 min) Hollow Hold: https://www.powermonkeyfitness.com/videos/core-abs/hollow-hold Arch Hold: https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-holds
Thursday
WOD: A. Every two minutes, for 16 minutes (8 sets): Back Squat *% based off 3rm from last cycle. *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set
Wednesday
WOD: In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Thrusters Rx+(155/105 lbs) scale 1: 135/95 scale 2: 95/65 scale 3: 65/45 7 Chest-to-Bar Pull-Ups *scale to pullups/body rows
Tuesday
WOD: A. Snatch skill work B. EMOTM x 10 min: 1 snatch pull from floor + 1 snatch at floor *can be power or full + 1 overhead squat *add weight EOM. Goal is to go heavier than Mon. Feb. 1
Monday
WOD: Open 12.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box *scaled- box steps if needed 115# Push press, 12 reps *scaled- 75# 9 Toes-to-bar *scaled- hanging knee raise WOMEN – includes Masters Women up to
