WOD / Events

CrossFit Teens at 10AM

Conditioning: 

AMRAP 6
15/12 Calorie Ski Erg (Fx: 12/10)
50 Double Unders
Rest 1:00 after AMRAP
AMRAP 6
15/12 Calorie Assault Bike (Fx: 12/10)
10 Push Press (135/95) (Fx: 115/80) (Rx+: 155/105)
Rest 1:00 after AMRAP
AMRAP 6
15/12 Calorie Row (Fx: 12/10)
10 Burpees Over the Row
Rest 1:00 after AMRAP
AMRAP 6
200m Run
5 Strict Pull Ups (Fx: Kipping Pull Ups) (Rx+: Strict C2B Pull Ups)
Rest 1:00 after AMRAP
AMRAP 6
20 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+ 70/50)
10 Toes to Bar
Rest 1:00 after AMRAP

Conditioning: 

“Valentines Day”
With a Partner, One person working at a time.
Row 1000m
50 Overhead Kettlebell Walking Lunges
50 Kettlebell Swings
50 Kettlebell Cleans
50 Kettlebell Push Press
50 Pushups
50 Squat Cleans (95/65) (Rx+: 115/80)
50 Box Jumps (24/20)
50 Sit-ups
50 Burpees
Row 1000m

Rx Kettlebell: (24/16)
Rx+ Kettlebell: (32/24)

Male/Female teams must share the same barbell for squat cleans and adjust the weight each time they switch.

Compare to 2/13/19, 2/14/17, 2/14/2016 and 2/14/2015.

Strength: 

E2MOM 14
3 Split Jerks (↑)

Conditioning: 

12 – 10 – 8 – 6 – 4 – 2
Strict Handstand Push Ups (Fx: Kipping HSPU)
6 – 5 – 4 – 3 – 2 – 1
Power Clean (205/135) (Fx: 155/105) (Rx+: 245/165)

Time Cap 15:00

Strength:

E3MOM 15
Deadlift
1: 6@70-75%
2: 6@75-80%
3: 6@75-80%
4: 6@75-80%
5: 6@80-85%

Conditioning: 

AMRAP 8
Ring Muscle Ups (Fx: C2B Pull Ups)

Every Time You Break
20 Sit Ups
20 Air Squats

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Strength:

E3MOM 15
Back Squat
1: 6@70-75%
2: 6@75-80%
3: 6@75-80%
4: 6@75-80%
5: 6@80-85%

Conditioning: 

4 Rounds
75 Double Unders (Fx: 45)
25 Toes to Bar (Fx: 15 T2B)

Strength:

E2MOM 20
1: 5 Bench Press (↑)
2: 10 Ring Rows

Conditioning:

4 Rounds
8 Back Rack Lunges (135/95) (Fx 95/65) (Rx+ 165/115)
16 Burpees Over the Bar

Strength:

E2MOM 10
Strict Press
1: 5@65 – 70%
2: 5@70 – 75%
3: 5@75 – 80%
4: 5@75 – 80%+
5: 5@75 – 80%++

Conditioning:

7 Rounds
Work 2:00/Rest 1:00
AMRAP
15/12 Calorie Row (Fx: 12/10)
12 Russian Kettlebell Swings (32/24) (Fx: 24/16)
9 Handstand Push Ups (Fx: Hand Release Push Ups)

Strength:

E3MOM 15
1 Power Clean + 1 Hang Power Clean + 1 Power Clean (ME)

Must be touch and go.

Conditioning:

AMRAP 11
22 Alternating Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20) (Rx+: 70/50)
11 Chest to Bar Pull Ups (Fx: Pull Ups)

Conditioning:

EMOM 30
1: 15/12 Calorie Ski Erg
2: 15/12 Calorie Assault Bike
3: 200m Run
4: 1 Squat Snatch (ME)
5: Rest