CrossFit Total

Before you start lifting today I would like everyone to be nice and warm and stretched out. Please jog or row then pick 3 skill sets NFT(for example 3 sets of 10 KB swings, 3 sets of 10 pushups or whatever you choose to warm yourself up).

CrossFit Total: Below is a link that fully describes the workout from the CF Journal and why and how it is done, please take the time to read it.

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You may also do a makeup wod today instead of the CF total if you choose.

F”AB”ulous 15’s

This is a REPEAT wod from when Dragonfire 1st opened! Let’s see how it goes this time.

Warm up:
Jog a lap, 5×15 second handstand holds, 15 lateral jumps, passthru’s, 5 pushup’s, 5 pullup’s, 5 ghd situps. (men do SLOW dead hang pullups and girls ctb)

WOD:
For time one round

15 Deads (185,155)
15 KTE’s
15 Du’s (unbroken*)

15 Cleans (145,105)
15 GHD sit ups
15 Du’s (unbroken)

15 KB swings (2,1.5 pood)
15 toes to bar (TTB)
15 Du’s (unbroken)

Cool Down:
jog 2 laps (start these 5 mins after wod)
stretch

*if you break double unders then you start again till you can complete 15 unbroken

**B Options: ghd to horizontal instead of full, 1pood kb, 135lb for dead, 75lbs cleans, du’s can be broken, KTE’s and TTB as best as you can (make it darn hard!)

Here is times for when it was done in on Feb. 8th. Best plan on beating that time to those listed below or you will do burpees!
RD: 6:24 Rx, AD: 9:55 Rx, M: 10:07 RX, VP: 18:09 (1pood, mod kte’s&ttb), Mitch: 11:53 Rx

FB wod

Lift: deads 3×3

This one is from our friends at CF Firebase in FL.; I love some of the wods they post!

6 Rounds for Time of:

6 Hang Cleans (115-165#M/65-105#W)
10 Floor Wipers (same weight you clean)

Skill set: do some ring dips today!

VP Bday Wod

VP’s Bday is tomorrow and since that is our rest day, we are doing her Bday Wod today!

WOD:
1st: Row 2K for time then recover
then do the following in any order:
**amrap pullups in 1 minute (try and get you max pullups in that time as well and then just complete minute)
**Max bench press
**5×3 Front squat

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