WOD 2.9.15 - 2.14.15 - Register For The Open

On February 24th we will be launching an all women's intro course.  The class will meet Tuesday's and Thursday's at 9:15 AM.  If you have lady friends that are interested and trying CrossFit J19 but want to do it with all Chick's then this is for them.  Staci will be leading this intro.

This weeks warm up will be The Coach Reeder Warm Up. 

400 Meter Row to increase heart rate.  Try and row a little quicker each day through the week.  20 Body Squats - Range of motion more important than speed.  20 Push Ups - Elbows nice and tight. 20 alternating toe touches.  5 Lunging hip stretches each leg.  Stretch Left and right shoulder.  With empty bar 2 rounds.  5 Front squats  20 second front squat hold.  % push Press 20 Second OH Hold. 10 Stiff Legged deadlift.

Monday 2.9.15

For Time:

Run 800 Meters

40 Pull Ups

Run 600 Meters

40 KB Swings

Run 400 Meters

40 Box Jumps

Run 200 Meters

40 Clapping Push Ups

Tuesday 2.10.15

Strength

15 Mins to find a 4 RM Back Squat

Then

1 set of 20 at 72% of the above

Then

50-40-30-20-10 Double Unders

2-4-6-8-10 1 Arm Dumbell Snatch  RX 65/35   M/S 45/20

Wednesday 2.11.15

With a partner

2 Rounds

3 Mins Max Tire Flips

Rest 30 Seconds

3 Mins Max Distance Keg Carry

Rest 30 Seconds

3 Mins Max Stone Shoulder

Rest 30 Seconds

Thurdsay 2.12.15

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.  Score total load combined for each set.

Then

1/2 Kalsu - 18 Minute Time Cap

50 Thrusters for Time 135/95

EMOM 5 Burpees

Friday 2.13.15

Row 1000

Plank 2 Mins

50 K2E

Run 800

Saturday 2.14.15

"Hybrid 50"

50 Reps at each station. You must complete the workout in this order and you can not advance to the next station until you have completed all 50 reps.

50 Bench Press @ Body Weight

50 Squats @ Body Weight

50 Deadlifts @ 1.5 Body Weight

50 Push Jerks @ Body Weight

50 Hang Power Cleans @ Body Weight

Rob Orland 39:34

Squats and Jerks are from the rack.