AFSCrossFit, Andover-WOD: Tuesday 17 February

Read more at www.afscrossfit.com

Part A)

10 snatches @60%

10@70% and

10@80%

Part B)

Filthy 50

50 Box Jumps 24″/20″

50 Jumping Pull Ups

50 Kettlebell Swings 16kg

50 Walking Lunge Steps

50 Knees to Elbows

50 Push Press 20kg

50 Hip Extensions

50 Wall Balls 20/14

50 Burpees

50 Double Unders

20 min time cap.

If you want to push yourself do fight gone bad 5mins after finishing filthy 50

Fight Gone Bad

3 Rounds for Total Reps

Wall Ball 20/14

Sumo Deadlift High Pull 75/55

Box Jump 20″

Push Press 75/55

Row for Calories

AFSCrossFit, Andover-WOD: Tuesday 17 February

AFSCrossFit, Andover-WOD: Monday 16 February

Read more at www.afscrossfit.com

Part A)

With a partner

alternate 10 double unders each, 20 each – 30 each and so on 10min cap

Part B)

15-12-9

Front Squat 70/45  HSPU

Rest 3 Min

15-12-9

Power Clean 80/55  Burpees

Rest 3 Min

15-12-9

Deadlift 90/65  Wall Ball 20/14

20min time cap

PartvC)

5 Rounds

1 Strict Muscle Up  2 False Grip Kipping Muscle Ups  3 No False Grip Kipping Muscle Ups  (Take turns with a partner) – work progressions

AFSCrossFit, Andover-WOD: Monday 16 February

AFSCrossFit, Andover-WOD: Friday 13 February

Read more at www.afscrossfit.com

Part A)

Back squat

9-6-3-6-9

heavy 9 – add weight for heavier 6 – add weight for heavier 3 – use this weight and try and do 6 then 9 on it

Part B)

10rds

10 toe to bar

5 handstand push ups

Part C)

10min omem

4 burpee muscle ups – scale to 5 progressions omem

AFSCrossFit, Andover-WOD: Friday 13 February

AFSCrossFit, Andover-WOD: Thursday 12 February

Read more at www.afscrossfit.com

Part A)

10min omem 1rd of cindy

Part B)

With a partner

5min amrap

2 squat cleans (85/55) alt every 2

rest 2mins

5min amrap

5 shoulder to overhead (same weight, alt every 5)

2min rest

5min amrap

10 deadlifts (same weight, alt every 10)

Part C)

Sprint finish

1min burpee over bar – rest 1min – 30s burpee over bar – rest 30d – 15s burpee over bar

AFSCrossFit, Andover-WOD: Thursday 12 February

AFSCrossFit, Andover-WOD: Wednesday 11 February

Read more at www.afscrossfit.com

Part A)

Burgner warm up + junk yard dog warm up

Part B)

Omem10

1x power snatch+ 1 squat snatch + overhead squat @ 75% max power snatch

Part C)

5rds for time:

9x deadlift

6x hg snatch(any)

3x overhead squat – all@60/42.5

AFSCrossFit, Andover-WOD: Wednesday 11 February

AFSCrossFit, Andover-WOD: Tuesday 10 February

Read more at www.afscrossfit.com

Part A)

5rds of

1min row for calories

1min wall balls

1min rest

- if men get under 200 women under 150 – 50 burpee punishment

Part B)

Emom15

2 power cleans@85-90%

5 strict chest to bar pull ups/pull ups/ring rows

Part C)

100 sit ups

AFSCrossFit, Andover-WOD: Tuesday 10 February

AFSCrossFit, Andover-WOD: Monday 9 February

Read more at www.afscrossfit.com

Part A)

10 min omem

odds – 40 double unders

evens – max distance handstand walk/ handstand hold

Part B)

10tds for time

10 thrusters@42.5/30

5 muscle ups/progression

Part C)

25 hip extensions

25 back extensions (all on ghd)

AFSCrossFit, Andover-WOD: Monday 9 February

AFSCrossFit, Andover-WOD: Friday 6 February

Read more at www.afscrossfit.com

Part A)

Deadlift

5×3 get heavy – form failure

Part B)

Death by strict pull ups

rest 3mins

death by thrusters@45/30

Part C)

Omem 10mins

5-10 toe to bar

AFSCrossFit, Andover-WOD: Friday 6 February

AFSCrossFit, Andover-WOD: Thursday 5 February

Read more at www.afscrossfit.com

Part A)

5min amrap

1x squat clean + 1x stoh @75/50

 

Open Tester

Part B)

20min

odds 40s row rest 20s

Evens 40s box jumps 20s rest @24/20

Part C)

Tabata hollow rocks

AFSCrossFit, Andover-WOD: Thursday 5 February

AFSCrossFit, Andover-WOD: Wednesday 4 February

Read more at www.afscrossfit.com

Part A)

5tds

30s on 30s off

bench press @50% for max reps

Part B)

5rds of 3mins on 1min off

wall ball shots

Part C)

50x ghd sit ups

AFSCrossFit, Andover-WOD: Wednesday 4 February

AFSCrossFit, Andover-WOD: Tuesday 3 February

Read more at www.afscrossfit.com

Part A)

10min omem

3x back squats @85-90%

Part B)

21-15-9

hspu / ring dips / power cleans @80%

Part C)

Tabata burpees

AFSCrossFit, Andover-WOD: Tuesday 3 February

AFSCrossFit, Andover-WOD: Monday 2 February

Read more at www.afscrossfit.com

Part A)

Do 5 heavy sets of the complex – snatch+hg snatch+high hg snatch

Part B)

30 muscle ups for time – must start with a max unbroken set. Scale to 1 strict pull up+3 ring dips for every rep

Part C)

8rds

8 hg sq cleans @60/40

8 toe to bar

AFSCrossFit, Andover-WOD: Monday 2 February