Southern Columbus CrossFit
February 2014 WODs
FRIDAY WOD
Friday, February 28, 2014
CrossFit Open Workout 14.1
10 Minute AMRAP
30 Double Unders
15 Power Snatches (75lb/55lb)
Cash Out:
10 Minute EMOM
Odd: 10 GHD Sit Ups
Even: 40m Slam Ball Lunges
THURSDAY WOD
Thursday, February 27, 2014
Skill: Double Unders
8 Minute EMOM of 40 Double Unders
*For those of you that have Double Unders, try to do these unbroken
Strength:
20 Rep Benchmark of Front Squats
Metcon:
14 Minute AMRAP of:
5 Wall Balls
5 Hand-Release Push Ups
10 Wall Balls
10 Hand-Release Push Ups
15 Wall Balls
15 Hand-Release Push Ups
...and so on, following this pattern for 14 Minutes.
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WEDNESDY WOD
Wednesday, February 26, 2014
Mobility: Hips and Lower Back
Metcon:
12 Minutes to complete as many rounds of:
3 Burpees
6 Pull Ups
9 Box Jumps
Accessory Work:
4 Sets
15 Weighted Back Extensions (25lb)
Rest 1 Minute between sets
TUESDAY WOD
Tuesday, February 25, 2014
Skill: Strict Handstand Push Ups
Metcon:
Buy-In - 2:00 Ring Plank
"Diane"
21-15-9 of:
Deadlifts (225lb/135lb)
Handstand Push Ups
Buy-Out - 2:00 Ring Plank
MONDAY WOD
Monday, February 24, 2014
Skill: Barbell Complex
-work on taking the bar from the floor and getting
it to the back
Metcon:
2-4-6-8-10 Reps of:
Back Squat (135lb/95lb)
*perform 12 Knees-to-Elbow between each set
**all sets must be completed by taking the barbell from the floor and using the Barbell
Complex to get the bar to your back
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SUNDAY WOD
Sunday, February 23, 2014
Rest Day
SATURDAY WOD
Saturday, February 22, 2014
Team WOD
Teams of 3 will complete the following:
3 Rounds for time of:
200 Air Squats - Overhead Hold (115lb/75lb)
100 Kettlebell Swings - Front Rack Hold (115lb/75lb)
50 Ring Dips - Deadlift Hold (115lb/75lb)
*One team member will complete reps while one holds weight in the correct position and the third
member will rest. Upon stopping of reps or dropping of barbell, all team members will rotate
positions. Order must stay the same throughout the entire workout.
FRIDAY WOD
Friday, February 21, 2014
Metcon:
"Scotty Doesn't Know"
2 Rounds of:
21 Power Cleans (135lb/95lb)
19 Burpees
73 Double Unders
41 Abmat Wall Ball Sit Ups (14lb/10lb)
Cash Out:
2 x 400m Run
Rest 1:1
Happy Birthday to CrossFitters, Scott Iverson and Jason Burlingame!
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THURSDAY WOD
Thursday, February 20, 2014
Strength: Front Squats
5x1 @ 90% of 1 RMx
Metcon:
2 Rounds of:
15 Thrusters @ 95lb/65lb
15 Pull Ups
Then,
25 Lateral Barbell Jump Overs
Then,
2 Rounds of:
15 Thrusters @ 95lb/65lb
15 Pull Ups
Then,
25 Lateral Barbell Jump Overs
WEDNESDAY WOD
Wednesday, February 19, 2014
Mobility:
Forearm, Tricep, Scapula
Metcon:
5 Rounds of:
10 Kettlebell Squat Jumps(53lb/36lb)
10 Burpees (6" jump and touch)
10 Hollow Rock Straight Arms Out
10 Hollow Rock Straight Arms Over
TUESDAY WOD
Tuesday, February 18, 2014
Skill & Technique:
3 Rounds of:
5 Squat Therapy
5 PVC Scapula Protraction/Retraction
2 External Arm Rotations (:15 each side)
Then,
50 Overhead Squats (45lb) - do these slow and controlled; not for time
Metcon:
12 Minute AMRAP:
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10 Kettlebell Swings (53lb/36lb)
15 Toes-to-Bar
30 Double Unders
MONDAY WOD
Monday, February 17, 2014
Metcon: (20 Minute Cap)
21-15-9 of:
Sumo Deadlift High Pull (95lb/65lb)
Handstand Push Ups
Then,
9-15-21 of:
Sumo Deadlift High Pull
Lunge Jumps (L+R=1)
Skill:
Pull Ups - Spend 10 Minutes working on pull up skills
Then,
EMOM x 10
Odd: 8-10 Pull Ups
Even: 10-12 Box Jumps
SUNDAY WOD
Sunday, February 16, 2014
Rest Day
SATURDAY WOD
Saturday, February 15, 2014
Team WOD
"Follow the Leader"
24 Minute AMRAP:
10 Plate Ground to Overhead (45lb/25lb)
8 Ring Push Ups
8 Pull Ups
10 Squat to plate jump
*4 Person Teams. 1 person will start and complete 1 full round while the other 3 team members move
350lbs of weight a distance of 50m. Only 1 team member can move weight at a time.
Score = total reps/rounds + total distance weight is moved.
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FRIDAY WOD
Friday, February 14, 2014
Skill: Kettlebell & Dumbbell Snatches
Metcon: (20 Minute cap)
5 Rounds of:
40m Waiters Walk - Right Arm (2 pood/1.5 pood)
30 Wall Balls
40m Waiters Walk - Left Arm (2 pood/1.5 pood)
Cashout: (not for time)
Kettlebell Complex x 3
5 Kettllbell Snatches(R) + 5 Single Arm KB Swings(R) + 5 Kettlebell
Snatches(L) + 5 Single Arm KB Swings(L)
THURSDAY WOD
Thursday, February 13, 2014
Strength: Deadlift
10-8-6-4-2 (progressively increasing)
Metcon:
4 Minute AMRAP:
5 Thrusters (75lb/45lb)
5 Lateral Barbell Burpees
1 Minute Rest
4 Minute AMRAP:
5 Snatches (95lb/65lb)
5 Lateral Barbell Burpees
1 Minute Rest
4 Minute AMRAP:
5 Deadlifts (215lb/115lb)
5 Lateral Barbell Burpees
*Use the same barbell for each AMRAP. Be sure to set weights and barbell up appropriately.
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WEDNESDAY WOD
Wednesday, February 12, 2014
Core Circuit:
2 Rounds of:
30 Side Plank Hip Raise (Right)
50 Rolling Planks
30 Hollow Rocks
50 Rolling Planks
30 Side Plank Hip Raise (Left)
Metcon:
6 Rounds of:
30 Pulls on Rower (goal is Max Distance)
*add total distance of each round
TUESDAY WOD
Tuesday, February 11, 2014
Metcon:
3 Rounds of:
1 Min. Max Box Jump Overs (24"/20") (for an added
bonus, try not to touch the box)
1 Min. Max Knees-to-Elbow
1 Min. Max Push Press (95lb/65lb)
1 Min. Rest
Skill:
3 Sets of 10 Burpees + 10 Air Squats + 10 Sit Ups
(as fast as possible)
1 Minute Rest between sets
MONDAY WOD
Monday, February 10, 2014
Metcon:
15-12-9-6-3 rep rounds of:
Pull Ups
Hanging Squat Cleans (115lb/75lb)
Push ups
Strength: Back Squats
4x4 of Back Squat at 60% of 1 RM
Barbell Skills: (if time permits)
EMOM x 5 of 3 Front Rack Drops (same weight used during WOD)
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SUNDAY WOD
Sunday, February 9, 2014
Rest Day
There is an OPEN GYM from 3pm-6pm
tomorrow.
SATURDAY WOD
Saturday, February 8, 2014
Team WOD
In teams of 3 complete the following:
100 Deadlifts (185lb/115lb)
50 Junk Yard Dog Partner Jumps
75 Shoulder to Overhead w/ Axle Bar (100lb/70lb)
75 Partner Abmat Sit Up Med Ball Toss (20lb/10lb)
50 Sumo Deadlift High Pulls (95lb/65lb)
100 Slam Ball (30lb/20lb)
*all with an EMOM of 3 burpees per team mate; partners switch after burpees
**30 Minute Time Cap
FRIDAY WOD
Friday, February 7, 2014
Strength: Clean & Jerk
Every :90 complete 2 Cleans + 1 Jerk(Split) for a total of 8 Cycles
*Choose own weight and focus on the skill and technique of this movement, not moving
heavy loads around.
CrossFit Open Workout 13.4
7 Minute AMRAP of:
3-6-9-12-15...and so on of:
Clean & Jerk (135lb/95lb)
Toes-to-Bar
*For anyone looking to go out for this year's Open, try this workout as RX'D. Do not
scale.
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THURSDAY WOD
Thursday, February 6, 2014
So let's try this again...
Skill: Front Rack Mobility
Front Rack Barbell Stretches
Reverse Front Squats
20 Minute EMOM of:
Odd: 8-10 Squats + 20 Double Unders
Even: 10 Hand-Release Push Ups + 20 Double
Unders
*Squats can be either Fronts or Backs - choose your own weight
WEDNESDAY WOD
Wednesday, February 5, 2014
Skill: Mobility
12-15 Minutes of Foam Rolling, Stretch Bands, Lacrosse Balls, etc.
20 Minute EMOM of:
Odd: 8-10 Squats + 20 Double Unders
Even: 10 Hand-Release Push Ups + 20 Double Unders
*Squats can be either Fronts or Backs - choose your own weight
**See how many rounds you can make it completing all reps; that includes the Double
Unders
Stay tuned to our Facebook Page and Website regarding classes due the weather
we are expected to get. Be careful out there everyone.
TUESDAY WOD
Tuesday, February 4, 2015
15 Minute Running Clock
1 Minute of Hollow Rocks
2 Minutes of Kettlebell Swings(53lb/36lb)
3 Minutes of Plank Right, Plank, Left Plank
4 Minutes of: Kettlebell Push Press(53lb/36lb)
5 Minutes of Burpees
Rest 3:00
15 Minute Running Clock
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5 Minutes of Hollow Rocks
4 Minutes of Kettlebell Swings(53lb/36lb)
3 Minutes of Plank Right, Plank, Left Plank
2 Minutes of Kettlebell Push Press(53lb/36lb)
1 Minute of Burpees
MONDAY WOD
Monday, February 3, 2014
Strength: Snatch Complex
EMOM x 10 of: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
For Time: (30 Minute Cap)
40 Chest-to-Bar Pull Ups
30 Handstand Push Ups
20 Snatches (155lb/105lb)
30 Handstand Push ups
40 Chest-to-Bar Pull Ups
SUNDAY WOD
Sunday, February 2, 2014
Rest Day
SATURDAY WOD
Saturday, February 1, 2014
Strength: Front Squats
10-10-10
3 Rounds for time:
8 Burpee Box Jumps (24"/20")
16 Thrusters (75lb/45lb)
24 Floor Wipers (75lb/45lb)
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