FEBRUARY WODS 2017

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WEDNESDAY 1st FEBRUARY
Strength (WEIGHT FOR BOTH)
Bench + farmer’s walk
20mins – total of 3 rep bench and
10m farmer’s walk
Conditioning – 10mins (NO SCORE)
Alternating minute rounds:
a) double unders
b) row/bike/ski

THURSDAY 2nd FEBRUARY
Skills (NO SCORE)
Rope climbs
10min – tech/practice
Conditioning
Metcon – 25min cap (REPS)
Muscle ups 2,4,6,8,10
Front rack lunges 10,20,30,40,50
OR
Toes to bar 4,8,12,16,20
Front rack lunges 10,20,30,40,50
*bar weight (30/20)
*sled pushes in remaining time

FRIDAY 3rd FEBRUARY
Strength (WEIGHT FOR BOTH)
Snatch
14min – 3 reps every 2mins (heavy)
back squat
6min – 5 reps every 2mins (heavy)
Conditioning (NO SCORE)
E.M.O.M – 12mins
a) hspu (appropriate reps)
b) kb swings (appropriate reps)
*kb weight (32/24)(24/16)(20/12)

SATURDAY 4th FEBRUARY
Conditioning
Metcon #1 – 14min cap (REPS)
(individual)
2 rounds for time
35 wallballs
35 box jumps
35 sdhp (24/16)(20/12)(16/10)
Metcon #2 – 18min amrap (ROUNDS+REPS)
(partnered)
13cal row
13 burpee broad jumps (1m)

SUNDAY 5th FEBRUARY
Cardio Burn and Mobility

MONDAY 6th FEBRUARY
Strength (WEIGHT)
Front squat
10mins – 3 reps on the minute (sub-max)
Conditioning (ROUNDS+REPS)
Metcon – 25min amrap (partnered)
60 dips (bar or ring)
90 power cleans (50/30)(40/25)(30/20)
120 abmat sit ups
150 lunges (Rx+ wears vest)
*reps are shared
*one works one rests

TUESDAY 7th FEBRUARY
Strength (WEIGHT)
Snatch
5min – tech
10min – 5 rep max
Conditioning (TIME)
Benchmark
“Karen” – 15min cap
for time:
150 wallballs
Midline (NO SCORE)
Hollow holds 5x30sec on/off

WEDNESDAY 8th FEBRUARY
Strength (WEIGHT)
Split jerk
12mins – build to heavy single, then
drop back and do triples @70%
OPTION-1: SKILLS (NO SCORE)
25mins on muscle up/kipping handstands
OR
OPTION-2: CONDITIONING (M’S)
System 7 on rower

THURSDAY 9th FEBRUARY
Heavy Metcon – for time (TIME)
Deadlift 15,12,9,6,3
Burpee over bar 15,12,9,6,3
(then run 400m)
Deadlift 10,8,6,4,2
Burpee over bar 10,8,6,4,2
(then run 400m)
Deadlift 5,4,3,2,1
Burpee over bar 5,4,3,2,1
(then run 400m)
*bar weight increases

FRIDAY 10th FEBRUARY
Strength (WEIGHT)
Hang clean
15min – build to heavy single, then
drop back and do singles at 80%
Conditioning (ROUNDS+REPS)
Metcon – 10min amrap
10 hspu
15 hang cleans (40/25)(35/20)(30/15)
Skills (REPS)
Metcon – 5min amrap
Double unders

SATURDAY 11th FEBRUARY
Conditioning (TIME)
Metcon#1
Team “Triple 3” – 30min cap
3km row
300 double unders
3mile run (4.8km)
*teams of 3
*all can work at once
*any order
Metcon#2 – amrap 5min (REPS)
Deadball over bar (weight TBA)
Metcon#3 – amrap 5min (REPS)
bench press (weight TBA)

SUNDAY 12th FEBRUARY
Cardio Burn and Mobility

MONDAY 13th FEBRUARY
Conditioning (WEIGHT)
Heavy Metcon – 15min ladder
15 ab mat sit ups
5 thrusters
*bar weight increases each round
Metcon – 12min amrap (ROUNDS+REPS)
15 box jumps
30 sdhp (24/16)(20/12)(16/10)

TUESDAY 14th FEBRUARY
Conditioning (ROUNDS+REPS)
Metcon – 30min amrap
30 medball to shoulder
30 s.t.o (35/25)
30 pull ups
30 double unders
30 front rack lunges (same bar)
Free time – 10min (NO SCORE)
Work on weaknesses/skills/mobility

WEDNESDAY 15th FEBRUARY
Conditioning
Metcon#1 – 10min amrap (ROUNDS+REPS)
18 db snatch (weight TBA)
12 hand release push ups
Metcon#2 – 10min amrap (ROUNDS+REPS)
5 bar muscle ups
10 o/h squats (50/30)(40/25)(30/20)
15 cal row
Metcon#3 – 10min amrap (ROUNDS+REPS)
1 rope climb (full)
15m bear crawl

THURSDAY 16th FEBRUARY
Conditioning (TIME + WEIGHT)
Metcon/fatigued max – 25min total
Hspu 3,6,9,12,15
Knee to elbow 4,8,12,16,20
broad jumps 5,10,15,20,25m
Then…
In remaining time
1 rep max power clean
Metcon – 5min amrap (REPS)
Burpee shuttle runs

FRIDAY 17th FEBRUARY
Conditioning
15mins total load shift (KG’S IN TOTAL)
5min – s.t.o
5min – snatch
5min – front squat
Metcon – 18min amrap (partnered) (ROUNDS+REPS)
3 muscle ups
6 double kb front squats
9 step ups (single bell)
*kb (20/14)(16/12)(12/8)

SATURDAY 18th FEBRUARY
Conditioning (ROUNDS+REPS)
Metcon – 35mins (partnered)
10 deadlifts (80/50)(70/45)(60/40)
10 dips
10 cal row
10 wallballs
10 kb swings (24/16)(20/12)(16/10)
*1 works/1 rests
*swap every time you start a new movement

SUNDAY 19th FEBRUARY
Cardio Burn and Mobility

MONDAY 20th FEBRUARY
Strength (WEIGHT)
Back squat
15min – 5 rep max
Conditioning (TIME)
Benchmark – 15min cap
“Amanda”
9,7,5
Muscle ups
Squat snatch (60/40)(50/30)(40/25)

TUESDAY 21st FEBRUARY
Strength (WEIGHT)
Press
15min – 5 rep max
Conditioning (ROUNDS+REPS)
Metcon – 17min (partnered)
5 hspu
60m kb farmer’s carry (32/24)(24/16)(20/12)
100m run
*take turns on each movement

WEDNESDAY 22nd FEBRUARY
OPTION-1: (NO SCORE)
Kipping/butterfly pull up workshop
OPTION-2: (M’S)
System 9 row
Conditioning (ROUNDS+REPS)
Metcon – 10min amrap
10 d/b power cleans (weight TBA)
15 medball/abmat sit ups

THURSDAY 23rd FEBRUARY
Strength/conditioning (TIME)
Heavy Metcon – 35min cap
4 rounds:
Front squat 2,4,6,8
jerk 2,4,6,8
*weight increases each round
*complete 10 kb swings+20 double unders
after the 2’s, 4’s, 6’s, and 8’s.

FRIDAY 24th FEBRUARY
Conditioning (TIME)
CROSSFIT REGIONALS EVENT
For time – 30min cap
50 cal row
50 box overs
50 deadlifts (80/50)(70/45)(60/40)
50 wallballs
50 ring dips
50 wallballs
50 deadlifts
50 box overs
50 cal row
Accessory strength work (NO SCORE)
(refer to board)

SATURDAY 25th FEBRUARY
In groups of 3: (TOTAL REPS)
6min on/2min off
Amrap….
a) ground to overhead
b) sled
c) burpee pull ups
d) rope climbs
e) double kb front rack lunges
*bar (60/40)(50/30)(40/25)
*kb’s (24/16)(20/12)(16/10)

SUNDAY 26th FEBRUARY
Cardio Burn and Mobility

MONDAY 27th FEBRUARY
Strength (WEIGHT)
Hang power clean
10min – 2 rep max
Skill (NO SCORE)
10min – toes to bar
Conditioning (ROUNDS+REPS)
Metcon – 10min amrap
21,18,15,12,9,6,3 reps of:
Hang power clean (50/30)(40/25)(30/20)
Dips (bar or ring)

TUESDAY 28th FEBRUARY
Strength
O/H squat (WEIGHT)
6min – 5 reps every 90sec
Front squat (WEIGHT)
6min – 3 reps every 90sec
Back squat (WEIGHT)
6min – 1 rep every 90sec
Conditioning (REPS)
Metcon – 16min cap (partnered)
210 air squats (Rx+ wears 20/10kg vest)
140 double unders
70 s.t.o (60/40)(50/30)(40/25)
remaining time on rope climbs (Rx+ legless)
*break reps up any way

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