February 2016

WOD: A. Back squat: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM B. 3 rounds for time of: 400m run 20 KBS 24/16kg RX+ 32/24kg (55 and over 20/12kg) 10 burpee box jumps 24″/20″ RX+30″/24″ C. Core & Grip Development 1-2 rounds NOT for time of: 1 minute L-sit hold 100 m […]

WOD: A. Clean and Jerk Complex = 1 split clean to 1 hang clean (power or squat) to 2 shoulder to overhead B. 5 rounds for time of: 5 cleans 165/115 RX+ 205/140 (55 and over 135/85) 5 front squats 5 shoulder to overhead 10 toes to bar 10 pull-ups OPEN ATHLETES! Don’t forget to submit your

“COE” 10 rounds for time of: 10 thrusters 95/65 10 ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces

A. In 10-15 minutes warm-up/prep CF Open 16.1 WOD WOD CF Open 16.1 For RX athletes 16 – 54 years old: 20 minute AMRAP of: 25 ft overhead walking lunge 95/65 8 bar facing burpees 25 ft overhead walking lunge 95/65 8 chest to bar pull-ups For SCALED athletes 14-54 years old: 20 minute AMRAP of: 25 ft front rack

WOD: For time: 42 wall ball shots 20/14 10/9′ (55 and over 20/10 9′) 21 deadlifts 225/155 (55 and over 185/125) 15 HSPU (55 and over 4″ rise) 3 rope climbs 15′ (55 and over 10′) 30 wallball shots 15 deadlifts 9 hspu 2 rope climbs 18 wallball shots 9 deadlifts 6 hspu 1 rope climb

WOD: A. Hang clean (power or squat): 5 – 3 – 2 – 1 – 1 E2MOM B. 15 minute AMRAP of: 15/12 calorie row 15 hang power clean 115/75 RX+155/105 (55 and over 95/65) 15/12 calorie row 15/10 barbell push-ups (55 and over regular push-ups) Check out Mason Dixon’s menu for next week. FEb 29

WOD: A. Back rack split jerk: 1-1-1-1 E2MOM Split Jerk: 1-1-1-1 E2MOM B. 7 rounds/14 minutes for total reps with 1 minute at each exercise: odd minute = thrusters for reps 95/65 or 75/55 even minute = pull-ups for reps or chest to bar pull-ups or bar or ring muscle-ups C. Core/Flexibility Development: 2 x 30

WOD: A. Snatch Complex = 1 split snatch to 1 hang snatch (power or squat) E2MOM x 12 min B. 3 rounds for time: 400 meter run 10 right arm dumbbell snatches (from floor) or 10 right arm KB snatches (from hang) 55/35 lbs or 24/16kg RX+70/55lb or 32/24kg (55 and over 45/25lb or 20/12kg) 10

WOD: A. Tempo strict press and speed strict press E2:30MOM 6 sets x 5 reps set 1 = tempo set 2 = 5 speed strict press B. For time: 100 double unders or 50 barbell ski/mogul jumps 21 front squats 115/75 (55 and over 85/55) 21 push press 115/75 (55 and over 85/55) 100 double unders

WOD: “HARPER” 23 minute AMRAP: 9 chest to bar pull ups 15 power cleans 135/95 21 air squats 400 meter run with a 45/35 lb. plate Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with