WODs for Feb 13-18th 2017

Welcome to a new week… and looking through the regular WOD classes for these next 5 days you will notice that Monday-Thursday WODs are, in general, at a lighter weight and higher rep programming level than usual. This is a lead up to the Open. Not that you will not need the heavy weight strength (believe me, you will!) but we will be working on a GO GO GO mindset this week where you should overcome the urge to move into a comfortable pace. The Open is about pushing yourself, spending lots of time “on the edge,” and holding yourself back from falling off that cliff. We do that a few times this week to practice feeling more ‘comfortable with the uncomfortable.’ Then we finish off the week with some HEAVY… ahhhhh.
Of course if you want more specific prep for the Open, join in on Monday and/or Wednesday nights at 5pm- see WODs below.
And then finally, look right above this post and click to enter yourself in the Open.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
One round of:
600m run
50 squats
20 push press (40/25kg)
Then, two rounds of:
400m run
30 squats
15 push press
Then, three rounds of:
200m run
20 squats
10 push press
Post time, load and scaling to chalkboards

Monday CrossFit Games Open Prep Class
Workout 15.5
27-21-15-9 reps/round for time of:
Row (cals)
Thrusters (43/29kg)
Compare to Open WOD 15.5 from about 2 years ago

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Cupid’s Revenge, for partners (bring your own or hook up at the Hut)
Part 1-
For 12 minutes on a running clock:
Two minutes for max calories rowing and two minutes of max reps American KB swings (24/18kg)
Partners switch on the two minute mark until each partner has rowed 3 times and swung 3 times
Post total meters rowed and swings swung to chalkboard/journals
-then Part 2-
For time, partners work together to complete a total of:
125 butterfly sit ups
100 push ups
75 pull ups
50 step lunges
25 back burpees
Post time and scaling to chalkboard/journals

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
21-15-9 reps/round for time of:
Power snatch 40/30kg
Box jumps 30/24″
Post time and scaling to chalkboard/journals

Wednesday CrossFit Games Open Prep Class
Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (70/45kg)
12 Push-ups
15 Box jumps (24/20″)
Post number of rounds and remaining reps to chalkboard/journals
Compare to Open WOD 11.2 from about SIX years ago!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
One round of:
20 hang power cleans (50/35kg)
15 ring dips/bar dips
3 rope climbs (seated to 12′)
Then, two rounds of:
15 hang power cleans
10 ring dips/bar dips
2 rope climbs
Then, three rounds of:
10 hang power cleans
5 ring dips/bar dips
1 rope climb
Post time, load and scaling to chalkboards

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Back Squat
1-1-1-1-1-1-1
Post load to chalkboard, journals and white board.
Check the whiteboard for your current PR… set a plan of attack… break it
Compare to Nov 6 2015 or look back to a recent CrossFit Total

Saturday 9:30am WOD
-final regular Saturday morning at the Hut before the Open Saturdays begin on February 25th

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