Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
10 minutes of work:
Even minutes, do 2 weighted pull ups
Odd minutes, do 2 Overhead squats at 80% 1RM

WOD:
For time:
Reps 15-12-9 of:
Overhead squats (95 lb./65 lb.)
Burpees

Rest 5 minutes, then complete “Helen” with chest to bar pull ups:
3 rounds of:
400m Run
21 Kettlebell swings (53 lb./35 lb.)
12 Chest to bar Pull-ups

Post time to comments.

______

The first workout for the 2014 Open will be announced next Wednesday!! We want everyone to register and play! And before you say, “I’m not good/strong/fast enough”, understand the Open is about participation! You have not ever experienced anything like it, I promise. It’s really fun each week to complete the WODs with your friends cheering you on!

CLICK HERE TO REGISTER FOR THE OPEN!

Post thoughts to comments.

Media:
Monday WOD, February 17, 2014

9 thoughts on “Monday WOD, February 17, 2014

  • February 17, 2014 at 6:56 am
    Permalink

    Looks like there is a surprisingly low number of people signed up for the open. Let’s go guys, this is a great time of year to be a crossfitter.

  • February 17, 2014 at 9:36 am
    Permalink

    Another painful Monday!

    Strength – 145/60
    WOD – 20:17

  • February 17, 2014 at 9:40 am
    Permalink

    Strength: 165#OHS/35# pulls

    WOD: 1st 5:06 RX; Helen(no ctb) 14:16 RX. Hadn’t done Helen before. I forgot how much I love running. I hope it gets cold again so we don’t ever have to run.

    Total 24:23

  • February 17, 2014 at 10:09 am
    Permalink

    Strength: 115 / 35
    WOD – 20:39. Brent got lucky it me a long time to do the OHS.

  • February 17, 2014 at 10:28 am
    Permalink

    105/18
    5:11 ohs/burpee
    13:37 Helen
    So 23:38 total
    Lp didn’t have it today. Sheeeesh.
    Never felt quad burn until now.

  • February 17, 2014 at 1:24 pm
    Permalink

    Hard today!
    65 strength PU 26lbs
    4:15 for 15,12, 9
    Total time 22:45 or 43 can’t remember

  • February 17, 2014 at 1:25 pm
    Permalink

    Not sure about the open???? Hmmmm

  • February 17, 2014 at 3:01 pm
    Permalink

    75# up to 80# OHS, PUs 25 # to 30 #
    WOD 6.06 RX
    Helen 13.28 RX slower than last time.
    Total 24.34
    Great workout! Hard one!!

  • February 17, 2014 at 7:43 pm
    Permalink

    75# up to 80# OHS
    Pull-ups 15#
    WOD: 8:45
    C2B Helen 13:44

Comments are closed.