DAILY WOD'S: February 2011

FEBRUARY 22, 2011

SKILL:
"CURTIS P"
1 POWER CLEAN
1 LUNGE L LEG
1 LUNGE R LEG
1 PUSH PRESS
135/95
EMOM FOR 10 MIN
THEN:
5 OF CURTIS P
50 DBL UNDERS & AB MAT SIT UPS
4 OF CURTIS P
40 DBL UNDERS & AB MAT SIT UPS
3 OF CURTIS P
30 DBL UNDERS & AB MAT SIT UPS
2 OF CURTIS P
20 DBL UNDERS & AB MAT SIT UPS
1 OF CURTIS P
10 DBL UNDERS & AB MAT SIT UPS
FOR TIME
from: rogue fitness

FEBRUARY 21, 2011

"MARY"
5 HSPU
10 PISTOL SQUATS
15 PULL UPS
20 MIN AMRAP
15 MIN RECOVERY
THEN:
"WHY NOT"
2 MUSCLE UPS
4 SQUAT CLEANS 155/105
6 KB SWINGS 70/50
10 MIN AMRAP

FEBRUARY 18, 2011

"KELLY"
400M RUN
30 BOX JUMPS 24/20
30 WALL BALL 20/16
5RDS FOR TIME

FEBRUARY 19, 2011

"OLD SLED" TEAM WOD
40 POWER CLEANS 185/95
30M RUN 45/25 PLATES 2 OF EACH
PLACE ON THE SLED
30M SPRINT
40 PULL UPS
80 POWER SNATCHES 95/45
30M SPRINT
80 BURPEES
30M SLED PUSH
30M SLED PUSH
30M SPRINT
80 KB SWINGS 50/35
240 DBL UNDERS
30M SPRINT
30M OH WALK 45/25 PLATES 2 OF EACH
8 ROPE CLIMBS
8 OVER THE BAR
FOR TIME
4 PERSON TEAMS

FEBRUARY 17, 2011

"ANNIE MIXER"
50 DBL UNDER & SIT UPS
20 PUSH UPS & DIPS
40 DBL UNDER & SIT UPS
15 PUSH UPS & DIPS
30 DBL UNDER & SIT UPS
10 PUSH UPS & DIPS
20 DBL UNDER & SIT UPS
5 PUSH UPS & DIPS
10 DBL UNDER & SIT UPS
FOR TIME

FEBRUARY 16, 2011

"FIVE MINUTE PYRAMID"
THRUSTERS 95/65
PULL UPS
1,2,3,4,5,6,7,8,9,10,,,,,,
5 MIN AMRAP UP THE LADDER
30 SEC RECOVERY
,,,10,9,8,7,6,5,4,3,2,1
5 MIN AMRAP DOWN THE LADDER
FROM WHERE YOU FINISHED A THE TOP
THEN:
30 SEC RECOVERY
KB SWINGS 50/35
HAND RELEASE PUSH UPS
1,2,3,4,5,6,7,8,9,10,,,,,,
5 MIN AMRAP UP THE LADDER
30 SEC RECOVERY
,,,10,9,8,7,6,5,4,3,2,1
5 MIN AMRAP DOWN THE LADDER
FROM WHERE YOU FINISHED A THE TOP

FEBRUARY 15, 2011

"RUNNING
25 SQUATS
20 LUNGES
15 GHD SIT UPS
10 TUCK JUMPS
5 BURPEES
800M RUN
3 RDS FOR TIME
WITH 20LB VEST

FEBRUARY 14, 2011

"PLUS CINDY"
50 KB SWINGS 70/50
50 BOX JUMP 32/24
50 K2E
WHILE DOING "CINDY" EMOM
5 PULL UPS
10 PUSH UPS
15 SQUATS

FEBRUARY 12, 2011

5 THRUSTERS 135/95
50M SPRINT
10 PUSH UPS
50M SPRINTS
10 SAND BAG CLEANS
50M SAND BAG CARRY
10 SAND BAG CLEANS
50M SAND BAG CARRY
5 OHS 135/95
10 PULL UPS
10 GHD SIT UPS
50 DBL UNDERS
3 RDS FOR TIME

FEBRUARY 11, 2011

"LIZZIE"
POWER CLEANS 185/115
RING DIPS
12,9,6,3
FOR TIME

FEBRUARY 10, 2011

OHS JUMPS 25/15
4 COUNT MOUNTAIN CLIMBERS
21,15,9
THEN:
5 WALL CLIMBS
10 THRUSTERS 65/45
3 RDS
THEN:
50M WALKING LUNGES
50M SPRINT
2 RDS
THEN:
50 DBL UNDER
2 RDS FOR TIME

FEBRUARY 9, 2011

RENEGADE ROWS 25/15
PUSH PRESS 25/15
20 DBL UNDERS
T2B
BOX JUMPS 32/24
BURPEES
100M SPRINT
15, 12, 9, 12, 15
FOR TIME
40MIN MAX

FEBRUARY 8, 2011

"HELEN"
400M RUN
21 KB SWINGS 50/35
12 PULL UPS
3RDS FOR TIME
2MIN RECOVERY
THEN:
400M RUN
21 KB SWINGS 35/25
12 JUMPING PULL UPS
3RDS NOT FOR TIME

FEBRUARY 7, 2011

"CFU SUPER BOWL II"
TOUCH DOWN = 6PT
60 PUSH-UPS
60 AIR SQUATS
30 KTE
30 KBSP
400M RUN
20 PULL-UPS
20 BURPEES
20 DEADLIFTS 135/95
15 THRUSTERS 95/65
15 CLEANS PRESS 95/65
EXTRA POINT = 1PT
10 PUSH-UPS
10 AIR SQUATS
5 PULL-UPS
5 KTE
5 BURPEES
5 KBSP
FIELD GOAL = 3PT
10OM SPRINT
20 LUNGES EACH LEG
20 BALL SLAMS
15 WALL BALL
7MIN QUARTERS 30SEC RECOVERY
2MIN HALF TIME RECOVERY
TOTAL UP POINTS THE GOAL IS 90POINTS

FEBRUARY 5, 2011

100 BURPEE PULL UPS
FOR TIME

FEBRUARY 4, 2011

"MIND F%%KER"
10 THRUSTERS
9 SQUAT CLEANS
8 PUSH PRESS
7 HANG POWER CLEANS
6 FRONT SQUATS
5 PUSH JERK
4 HANG SQUAT CLEANS
3 POWER CLEANS
2 SHOULDER PRESS
1 OHS
@115/75
12 MIN AMRAP
1 MIN RECOVERY
THEN:
5 BOX JUMPS 32/24
5 KB SWINGS 70/50
10 GHD SIT UPS
10 PUSH UPS
5 RDS FOR TIME