Feb 13 2016

February 13, 2016

Published by under Workout of the Day (WOD)

Saturday 160213

CF Jenks Valentines Day WOD (2)-page-001

Valentine’s Day WOD (Couples/Partners/Friends of 2 or Maybe 3)

Complete the following for time:

10 sets (5 each valentine alternating) of 5 Thrusters (one valentine must be in Front rack position while the other works, once bars are picked up they cannot be set down. If bar is set down 5 burpee penalty)

50 (25 Ea) Partner Passing WallBall Sit-Ups (use one of the couples WallBalls, anchored but dumbbell anchor points are 1 foot apart, ball must touch floor behind head)

10 sets (5 ea valentine alt) of 5 Hand Release Push-ups (one partner holds Plank and other partner does push-ups. Partner must be in plank while other does push-ups. Couple can rest on knees no penalty)

50 WallBall Passes over & across Pull-up bar (use one of the couples WallBalls, must conduct full squat before the pass, if ball dropped or does not make it over 5 burpee penalty)

10 sets (5 ea valentine alt) of 5 Hang Power Snatch (one valentine must be in Hang or Rack position while the other works, once bars are picked up they cannot be set down. If bar is set down 5 burpee penalty)

10 sets (5 ea valentine alt) of 5 Push Press (one valentine must be in Front rack position while the other works, once bars are picked up they cannot be set down. If bar is set down 5 burpee penalty)

10 sets (5 ea valentine alt) of 5 Back Squat (one valentine must be in Back rack position while the other works, once bars are picked up they cannot be set down. If bar is set down 5 burpee penalty)

* RXd weights are 95/65 – 20 or 14lb ball 55+ 75/55 – 14 or 10lb ball RX+ 115/80 and 20lb ball; each valentine has their own bar, while the Couple/Partners/Friends each have their own Bar, only ONE WallBall. Weight depends on the couple.

* Penalty for setting down the bar or dropping the ball is 5 burpess (each valentine performs at the same time, then they can commence back with the workout)

* Couples need to plan their burpee penalty rest breaks smartly

* Couples can set the bar down between exercises to rest without penalty

* Each Valentine is basically doing 25 of everything.

*Remember you LOVE your Valentine

* If a Couple/Partner/Friends of 3, two Valentines will work at the same time.

Post time to responses.

6 responses so far

Feb 12 2016

February 12, 2016

Published by under Workout of the Day (WOD)

Friday 160212

Open 15.3 RX and Teens 16-17

14min AMRAP:

7 muscle-ups

50 wall-ball shots 20/14 10/9′

100 double-unders

or

Open 15.3 Masters 55+ & Teens 14- 15

14min AMRAP:

50 wall-ball shots 20/10 9′

100 double-unders

7 muscle-ups

Post WOD, rounds and reps to responses.

Compare to March 13, 2015.

Natalie & Jessica

22 responses so far

Feb 11 2016

February 11, 2016

Published by under Workout of the Day (WOD)

Thursday 160211

For Time:

15 KBS 55/35 RX+ 70/55 55+ 45/25

500m Row

15 KBS

Rest 3 min

For Time:

30 KBS

500m Row

Post time for each WOD and total time minus 3 minutes of rest to responses.

Trae (Press)

25 responses so far

Feb 10 2016

February 10, 2016

Published by under Workout of the Day (WOD)

Wednesday 160210

For Time:

10 Burpee T2B

400m Run

10 Burpee T2B

Rest 2 min

For Time:

10 Burpees

10 T2B

400m Run

10 T2B

10 Burpees

Post time for each WOD and total time minus 2 minutes of rest to responses.

Georgie & Max

33 responses so far

Feb 09 2016

February 9, 2016

Published by under Workout of the Day (WOD)

Tuesday 160209

12min AMRAP:

10 Pull-ups

10 Box Jumps 24/20″

10 Wallballs 20/14lbs 10/9′ 55+ 20/14 9′

Post rounds and reps to responses.

Jerry (Sand Bag Clean)

29 responses so far

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