Odd WOD


Issaquah, Redmond, Sammamish – CrossFit

View Public Whiteboard

Metcon (3 Rounds for reps)

Teams of 2

Alt. Movements

7 min AMRAP

200m Sandbag or Plate Carry (55/45)

Burpee Box Jump Over (24/20)

3 MIN REST

7 min AMRAP

10 Hang Power Clean (135/95)

Handstand Pushups

3 MIN REST

7 min AMRAP

5 Deadlift @ 1.25X Average of Team Bodyweight

Chest to Bar
Score:

Round 1 = Total # of Burpee Box Jump Over

Round 2 = Total # of Handstand Pushups

Round 3 = Total # of Chest to Bar (RX+ RMU)

Sasquatch Open WOD #2


Issaquah, Redmond, Sammamish – Fitness

View Public Whiteboard

Quick Foam Roll Complex (No Measure)

:30 sec EA. R/L

Foam Roll Calf

Glute W/Leg Crossed

T-Spine – FLex and Extend

T-Spine – Big Hug and Roll Side to Side

Lats

Triceps

Coach led Warm-up (No Measure)

ACTIVE ANKLE MOBILITY / SQUAT PREP

8 Drive knee over middle toe

8 Curl toes up move knee

8 Worlds Greatest

8 Squat to Stand

8 Jump Squats

CLEAN PREP

10 Eccentric Clean Deadlifts

5 Dip Drive and Shrug

5 Elbows High and Outside

5 Power Cleans

5 Front Squats

5 Squat Cleans

TOES TO BAR PREP

5 Superman to Handcuffs

10 Scap Pushups

10 Scap Pull Ups

3 X :20 Sec Hollow Hold on Bar

ENERGY SYSTEM PREP

Knock this out like a SPRINT

5 Squat Cleans

10 Beat Swings

5 Squat Cleans

10 Kipping Knee Raises

20 Double Unders

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

SCALE: Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

SCALE: Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Teens (Ages 14-15) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 115#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

SCALE: Crossfit Games Open 19.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 95#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.