Daily WOD – Feb 21, 2019

Zach locking out a muscle up!

Come in between 4:30 and 7:30 for open gym.  You can work on anything you like including a workout from the last week:

  1. Thruster 3-3-3-3-3 then 10 front levers NFT
  2. Valentine’s Partner WOD
  3. AMRAP in 12 minutes of: 5 push presses (135/95#), 15 Russian twists (25/15#), 25 double unders
  4. Sumo Deadlift 5×5 (75%) then 40-30-20-10 reps of butterfly abmat sit ups and toe touches
  5. “Jackie” complete for time 1000m row, 50 thrusters (45/35#), 30 pull ups
  6. Complete 4 rounds for max reps of 45s on, 15s off of shuttle runs, toes to DB, lateral plyo skier hops, push ups

Open Notes: The first workout of the 2019 Open will be announced Thursday at 8pm at games.crossfit.com! Whatever workout is announced will be our Daily WOD for Friday. You can check out the Games website or any of their social media feeds to see a live stream of affiliates from around the world performing “19.1.” If you’re still on the fence, the deadline to register for the Open is Monday, February 25 at 8pm (which is also when 19.1 scores must be submitted by)!

CF Endurance Workout:

“My Pet Rock” (25 min cap)

Complete in any order:

  • 100 cal row
  • 100 walking lunges with KB (53/35#, 50R/L)
  • 100 Russian twists with KB (53/35#, 50R/50L)
  • 100 KB swings (53/35#)
  • 100 KB squats (53/35#)
  • 100 KB high pulls (53/35#)
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This Post Has 2 Comments

  1. Adjustments to the WOD: 100/80 cal Row and Russian Swings
    Ceil 350+80cal row (18#RT)
    Vollmer 400reps Rx
    Becca 475+57cal (10#)
    Keith 500+4cal (35#)
    Tyler 24:08 (35#)

  2. If anyone needs a partner Saturday morning to complete 19.1 let me know! I can’t make Friday 🙁

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