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"It's not about hugging trees, it's not about being wasteful either.  You've just got to find that balance, where taking care of yourself, takes care of more then just yourself, that's the sweet spot."

Matthew McConaughey

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Friday: February 23, 2018 "Open WOD 18.1"

Open WOD 18.1

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

RX'ed

Complete as many rounds as possible in 20 minutes of:

  • 8 Toes to Bars
  • 10 Single Arm Dumbbell Hang Clean and Jerks (5 on each side)
  • Row (M=14 Calories, F=12 Calories)

Weight: M=50lb Dumbbells, F=35lbs Dumbbells


Scaled

Complete as many rounds as possible in 20 minutes of:

  • 8 Hanging Knee Raises
  • 10 Single Arm Dumbbell Hang Clean and Jerks (5 on each side)
  • Row (M=14 Calories, F=12 Calories)

Weight: M=35lb Dumbbells, F=20lbs Dumbbells


For more information and to see other versions of 18.1 follow this link CrossFit Games Open Site 2018

For the Standards and Score Card PDF follow this link CrossFit Games Open WOD 18.1 Standards

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: February 21, 2018 "3 Rounds"

 3 Rounds

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

3 Rounds of:

  • 800 meter Run
  • 20 Back Squats (M=95lbs-135lbs, F=45lbs-95lbs)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: February, 20, 2018 "Open WOD 13.4"

 Open WOD 13.4

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Open WOD 13.4 - As Many Rounds and Reps As Possible in 7 minutes of:

  • 3 Clean & Jerk
  • 3 Toes to Bar (Mod=Leg Lifts above 90 OR knee lifts above 90)
  • 6 Clean & Jerk
  • 6 Toes to Bar
  • 9 Clean & Jerk
  • 9 Toes to Bar
  • 12 Clean & Jerk
  • 12 Toes to Bar
  • 15 Clean & Jerk
  • 15 Toes to Bar
  • 18 Clean & Jerk
  • 18 Toes to Bar...

Weight-M=95lbs-135lbs, F=45lbs-95lbs

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: February 19, 2018 "B-Day WOD - Body Armor"

B-Day WOD - Body Armor

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Best way I know of to celebrate my Birthday is doing one of my favorite WOD's - this was one of the early workouts I created, inspired by SEAL programming.  Scale reps, rounds and vest weight as needed - 1st time trying it, no vest at all, 2 to 3 rounds.  Total 100 Burpees, 200 Push-ups & Squats

4 Rounds of (Optional Vest or Pack M=20lbs, F=10/14lbs)

  • 5 sets of: (5 Burpees, 10 Push-ups, 10 Squats)
  • Run 400 Meters

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: February 16, 2018 "Blake"

Blake

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

4 Rounds:

  • 100 foot Walking lunge with (M=45lb, F=25lb or 35lb) plate held overhead (it's apx 30 steps total)
  • 30 Box Jump (M=24", F=20")
  • 20 Wallballs
  • 10 Handstand Push-ups (Mod=Shorten HSPU depth, if you are unable to get on the wall then 10 CrossFit Hand Release Push-ups)

Hero WOD In Honor of: U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: February 14, 2018 "10 minutes or 6 Rounds"

10 minutes or 6 Rounds

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

As Many Reps As Possible in 10 Minutes OR 6 Rounds for Time (Whichever comes 1st) of:

  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squat
  • 5 Pull-ups

Weight M=95lbs-155bs, F=50lbs-110lbs, adjust weight as needed

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: February 13, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  5 Rounds of:

  • 10 Bench Press (Press something that would challenge you at 13/15 reps)
  • 10 Dumbbell Shoulder to Overhead (M=35lb-50lb, F=20lb-35lb)
  • Rest 1 minute

If you can perform Double Unders 2a - if not go to 2b

#2a.  Pick a Version

  • Version 1:   5 minutes for max Double Unders OR 100 Double Unders for time (whichever comes 1st)
  • Version 2: 10 minutes for max Double Unders OR 200 Double Unders for time (whichever comes 1st)
  • Version 3: 10 minutes for max Double Unders OR 300 Double Unders for time (whichever comes 1st)

Then, after the Double Unders

  • Row - 6 minutes (8 Rounds) of 30 seconds max Calories, 15 seconds Rest

#2b. 

  • 300 Singles Unders (Break them up in 6 Sets of 50, try to do each set of 50 as fast as possible, rest as needed between each set)

Then, after the Single Unders

  • Row - 6 minutes (8 Rounds) of 30 seconds max Calories, 15 seconds Rest

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: February, 12, 2018 "Almost 2011 Games WOD"

Almost 2011 Games WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

WOD 1:  3 Minutes to complete as many reps of the following:

  • 200 meter Run
  • 30 Wallballs
  • 20 Toes to Bar
  • 30 Box Jumps (M=24", F=18")
  • 20 Kettlebell Swing (M=55lbs, F=35lbs)
  • 30 Burpees
  • 20 Shoulder to Overhead (M=135lbs, F=95lbs)
  • 400 meter Run

1 Minute Rest Before Starting WOD 2

WOD 26 Minutes to complete as many reps of the following:

  • 200 meter Run
  • 30 Wallballs
  • 20 Toes to Bar
  • 30 Box Jumps (M=24", F=18")
  • 20 Kettlebell Swing (M=55lbs, F=35lbs)
  • 30 Burpees
  • 20 Shoulder to Overhead (M=135lbs, F=95lbs)
  • 400 meter Run

2 Minutes Rest Before Starting WOD 3

WOD 3For time

  • 200 meter Run
  • 30 Wallballs
  • 20 Toes to Bar
  • 30 Box Jumps (M=24", F=18")
  • 20 Kettlebell Swing (M=55lbs, F=35lbs)
  • 30 Burpees
  • 20 Shoulder to Overhead (M=135lbs, F=95lbs)
  • 400 meter Run

Inspired by the 2011 CrossFit Games WOD "The End"

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: February 9, 2018 "Varied Cindy"

Varied Cindy

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

As Many Rounds as Possible in 4 Minutes of:

  • 15 Pull-ups
  • 30 Push-ups
  • 45 Squats

As Many Rounds as Possible in 8 Minutes of:

  • 10 Pull-ups
  • 20 Push-ups
  • 30 Squats

As Many Rounds as Possible in 12 Minutes of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

The clock is continuous

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

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