2.16.15 – WOD

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Athletes: Husband and wife, Justin and Sarah F. swinging the Kettlebell together last week.

Monday

Daily Schedule

Register for The 2015 Reebok CrossFit Open here

CrossFit:

Warm-up:
3 rounds for Quality of:
45 seconds Row (max meters)
15 seconds Rest
30 seconds Strict Toes to Bar
30 seconds Rest
30 seconds Push-ups
30 seconds Rest

Test 1:
12 minutes to build to today’s max Clean (Full)

WOD:
For time:
20 Power Cleans, 135/95
20 Front Squats, 135/95
20 Push Jerks, 135/95
20 Back Squats, 135/95
20 Deadlifts, 135/95

• this WOD has a 12 minute time cap

Warm down:
Walk 400 meters
25 Heels to Heaven w/ 5 second decent
2 minutes Child’s Pose
2 minutes Wall decompress

BaseFit:

Warm-up:
Same as CrossFit

WOD:
5 rounds of:
5 Pull-ups
10 Air Squats

Rest 2 minutes

4 rounds of:
4 DB Snatch
8 Push-ups

Rest 2 minutes

3 rounds of:

15 Wall Balls
15 KBS

Rest 2 minutes

Run 800 meters

Warm down:
Same as CrossFit

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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