CrossFit Temecula South | WOD's

WOD for February 22, 2012

Mobility:

A. Lacrosse ball chest SMR 2 min/side

B. Barbell IR

C. Dip balance if athlete is stable in up position

Dip hold if not

3 rounds (untimed)

3 skin-the-cats

max handstand hold

Rest 3 min

Max rep snatch

2 min on, 1 min off for 12

minutes

WOD for February 21, 2012

Mobility:

Lacrosse ball hamstring SMR 2 min/side

A. 3x5 muscle up trans

B. 15 min AMRAP

400m run

10 power cleans 155/110

15 pullups20 pushups

WOD for February 20, 2012

Mobility:

A. Lacrosse ball SMR hamstring 2 min/each

B. Lacrosse ball SMR psoas 2 min each

A. 4 sets max rep dead

lift @ 90% 1RM. Rest

3 min b/w sets

B. EMOTM for 10 min

5 HSPU

Mobility:

Hips and hamstrings

WOD for February 19, 2012

CFE & OLY CLASS!!

WOD for February 18, 2012

Partner WOD

1000m OH Walk 95/65

emotm each person does 10 air squats

WOD for February 17, 2012

Med Ball Medley "named by Dusty"

3 rounds

200m run holding med ball 20/14

15 wall ball shots 20/14

10 oh slams 20/14

5 med ball burpees

12 minute time cap!!

WOD for February 16, 2012

8 minute amrap

4 hspu

8 kb swings 2/1.5 pood

12 sit-ups

WOD for February 15, 2012

15 minute amrap

1 rope ascent

20 jumping lunges in place (must come to full hip extension @ top)

5 muscle-ups or (progressions)

10 single leg box jumps 18"

WOD for February 14, 2012

30 squat clean & jerk

for time... 155/105

10 minute time cap!

WOD for February 13, 2012

Strung-out, backwards & upside down FRAN

1,200m run

9 pullups

9 thrusters 95/65

800m run

15 pullups

15 thrusters 95/65

400m run

21 pullups

21 thrusters 95/65