Monday, February 29, 2016

2016-03-01 WOD


CrossFit Open WOD 11.5

AMRAP in 20 Minutes of:
...5 Power Clean (145/100#)
...10 Toes To Bar
...15 Wall Balls (20/14#)
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-874/

2016-02-29 WOD

5K Run for time.
Sub 5K Row or 12.8K Bike, if needed.

Last chance to do 16.1 if you haven't already or want to redo it!

Thursday, February 25, 2016

2016-02-26 WOD

Here are the movement standards for 16.1
https://www.youtube.com/watch?v=HtKb8Juxw9w

CrossFit Open WOD 16.1
AMRAP in 20 minutes of:
...25' Overhead Walking Lunges (95/65#)
...8 Bar-facing Burpees
...25' Overhead Walking Lunges (95/65#)
...8 C2B Pull Ups
*Lunges are counted as 5 reps of 5' increments, both feet must cross the line completely with full lockout to count as a rep. Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-871/

Wednesday, February 24, 2016

2016-02-25 WOD

Death by Burpees to 6" target
...Within the 1st minute, do 1 burpee.
...Within the 2nd minute, do 2 burpees.
...Within the 3rd minute, do 3 burpees.
Continue increasing by 1 rep every round until you are unable to complete all the required reps within the minute. Post rounds/reps. Compare to 2016-01-16.

COMPETITORS: Active Recovery Day. http://misfitathletics.com/mft-872/

Tuesday, February 23, 2016

2016-02-24 WOD

"Misfit Front Squat Test"
Every 30 seconds until failure: 1 front squat
Men start at 225 and increase 10# each interval, ladies 175# adding 5#. Hopefully you have someone around to take care of the weights for you.

"CrossFit Open WOD 13.4"
AMRAP in 7 minutes of:
3-6-9-12-15-18-etc reps:
...Clean & jerk (135/95/115/65#)
...Toes to bar
Post rounds/reps. Compare to 2016-01-13, 2014-12-24, 2014-02-03, 2013-03-29.

COMPETITORS: http://misfitathletics.com/mft-870/

Monday, February 22, 2016

2016-02-23 WOD

"CrossFit Games Open WOD 11.4"
AMRAP 10 Minutes
...60 Bar facing burpees
...30 Overhead squats (120/90#)
...10 Muscle ups*
*Scale to hardest pull up progression (strict C2B, strict, kipping C2B, kipping, JPU, BR). Post total reps. Compare to 2016-01-12 or 2014-01-23/25.

COMPETITORS: http://misfitathletics.com/5381-2/

Sunday, February 21, 2016

2016-02-22 WOD

Find 3RM Touch and Go Squat Snatch.
Find 3RM Touch and Go Squat Clean.
Post heaviest loads.

COMPETITORS: http://misfitathletics.com/mft-868/

Thursday, February 18, 2016

2016-02-19 WOD

3 Rounds*
...500/400m Row
...21 Back squat (135/95#)
...3 Rope Climbs*
...Rest 2 minutes
Time cap of 20 minutes. Post time.

COMPETITORS: *5 rounds and Legless Rope Climbs. 30 minute time cap. http://misfitathletics.com/mft-861/

Wednesday, February 17, 2016

2016-02-18 WOD

CrossFit Open WOD 11.3:
AMRAP in 5 minutes:
...Squat clean, 1 rep (165/110#)
...Jerk, 1 rep
Post rounds/reps.

5 Rounds
...10 GHD Sit Ups (sub weighted sit ups @30/20#)
...10 Burpee Box Jump Overs (24/20")
...Rest 30 seconds
Time cap of 12 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2016-02-20: http://misfitathletics.com/mft-862/

Tuesday, February 16, 2016

2016-02-17 WOD

Every 2 Minutes for 5 Rounds:
...6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps. The goal is to go heavier than week 3. Post lightest / heaviest.

AMRAP 20 minutes
...20 cal Row
...15 Alternating Pistols
...10 Toes to Bar
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-860/

Monday, February 15, 2016

2016-02-16 WOD

Every 2 minutes for 5 rounds:
... 4 Touch and Go Power Snatch
Start around 75% of your power snatch 1RM and work up if it feels good. Post lightest / heaviest.

10-9-8-7-6-5-4-3-2-1 reps for time of:
...Shoulder to OH (135/95#)
...C2B Pull Ups
...Box Jumps (24/20")
*Time cap of 14 minutes. Post time.

COMPETITORS: *Within 5 minutes after the metcon, find a 5RM shoulder to OH from the rack (no back rack). http://misfitathletics.com/mft-859/

Sunday, February 14, 2016

2016-02-15 WOD

Every 3 minutes for 5 rounds:*
...15 Thrusters (95/65#)
Post total reps.

AMRAP 8 minutes
1-2-3-4-5-etc reps of:
...Burpees to 6" target
...Hang Power Snatch (115/75#)

COMPETITORS: *Every 2 minutes for 5 rounds, 15 Thrusters (95/65#) then max distance HS walk in remaining time. Rest one minute between rounds. http://misfitathletics.com/mft-858/

Thursday, February 11, 2016

2016-02-12 WOD

"Helen"
3 Rounds*
...400m Run
...21 Kettlebell Swings (53/35#)
...12 pull ups
*Time cap of 15 minutes. Post time.

COMPETITORS: *"Fat Helen" (5 rounds). No time cap. Then within 5 minutes of finishing, find 2RM TnG Snatch (any style). http://misfitathletics.com/mft-856/

Wednesday, February 10, 2016

2016-02-11 WOD

Touch and go Deadlift:
...6 reps @67.5%
...5 reps @77.5%
...4 reps @87.5%
...1 rep @97.5%
Post lightest/heaviest.

50 Burpee Pull Ups* for time.

COMPETITORS: *Wear a 20/12# vest. Rest day. Do this WOD on Saturday, 2016-02-13: http://misfitathletics.com/mft-857/

Tuesday, February 09, 2016

2016-02-10 WOD

EMOM for 5 minutes
...4 Front Squats
Start around 70% and work up if can continue to hit clean reps. Keep improving in some way on these whether it's technique, recovery time, added weight, etc. Post lightest/heaviest.

AMRAP 15 minutes
...15/12 cal Bike
...12 Front squat (135/95#)
...9 Toes To Bar
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-855/

Monday, February 08, 2016

2016-02-09 WOD

EMOM 5 minutes
...5 Touch and go power snatch
Start in the neighborhood of 70% of your power snatch max and work up if you can. Post lightest/heaviest.

AMRAP 10 minutes
...30 Power cleans (165/110#)*
...30 Bar facing burpees
...120 Double unders
Post rounds/reps.

COMPETITORS: *Power cleans @185/125#. http://misfitathletics.com/mft-854/

Sunday, February 07, 2016

2016-02-08 WOD

"Angie"
For Time:
...100 Pull Ups
...100 Push Ups
...100 Sit Ups
...100 Air Squats
Time cap of 30 minutes. Post time. Compare to 2015-07-14 or 2014-08-21.

COMPETITORS: http://misfitathletics.com/mft-853/

Thursday, February 04, 2016

2016-02-05 WOD

For time:
15-12-9* reps of:
...Overhead Squats (115/75#)
...GHD Sit Ups
-then straight into-
15-12-9* reps of:
...HSPU
...GHD Sit Up
-then straight into-
15-12-9* reps of:
...Overhead Squats (115/75#)
...HSPU
Time cap of 24 minutes. Post time.

COMPETITORS: *21-15-9 reps. http://misfitathletics.com/mft-851/

Wednesday, February 03, 2016

2016-02-04 WOD

Touch and go Deadlift:
...6 reps @65%
...5 reps @75%
...4 reps @85%
...1 rep @95%
Post lightest/heaviest loads.

AMRAP 10 Minutes
...100 Double Unders
...50 Deadlifts (155/105#)
...10 Bar Muscle Ups
Post rounds/reps.*

COMPETITORS: *Immediately after the metcon, you have 5 minutes to find a 3RM Thruster (no thruster-jerks allowed). Rest day. Do this WOD on Saturday, 2016-02-06: http://misfitathletics.com/mft-852/

Tuesday, February 02, 2016

2016-02-03 WOD

Every 2 minutes for 5 rounds:
...6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps. The goal is to go heavier than week 1.

AMRAP 12 Minutes
7-6-5-4-3-2-1-2-3-4-5-6-7-6-5-etc reps of:
...Back squat (185/125#)
...Strict HSPU
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-850/

Monday, February 01, 2016

2016-02-02 WOD

Every 2 minutes for 5 rounds:
...4 Touch and go Power Clean
Start in the neighborhood of 75% of your power clean max and work up if you can.

For time:
...4-3-2-1 Rope Climbs*
...12-9-6-3 Clean and Jerk (155/105#)
Time cap of 12 minutes. Post time.

COMPETITORS: *Legless. http://misfitathletics.com/mft-849/