SEYA February 2021 WODS

Monday Feb 1st

10 RFT

15/12 AB Cals

5 Box jump overs (24/20)

5 T2B Rx(Kipping straight leg raises)

5 KB Taters Rx+(2/1.5) Rx(1.5/1)

5 (each leg) KB front rack lunges Rx+(2/1.5) Rx(1.5/1)

 

Tuesday Feb 2nd

AMRAP 2 X 10

5 Burpee to plate

5 Wall ball squat cleans

Rx+(30/20) Rx(20/14)

Wallballs remaining time

Rx+(30/20) Rx(20/14)

*rest 2 minutes between rounds

 

Wednesday Feb 3rd

AMRAP 30

0:00 – 8:00

1500m Row

Max Deadlifts

Rx+(265/205) Rx(195/155)

8:00 – 18:00

2000m Row

Max Power Cleans

Rx+(175/135) Rx(135/95)

18:00 – 30:00

2500m Row

Max Overhead squats

Rx+(135/95) Rx(95/65)

 

Thursday Feb 4th

5 RFT

5/3 Muscle Ups Rx(C2B)

10 HSPU

15 KB Swings

Rx+(2/1.5pd) Rx(1.5/1pd)

*rest EXACTLY 2 minutes b/t sets**

 

Friday Feb 5th

15-12-9-6-3

Pullups

DB squat clean X 2

Rx+(50/35) Rx(35/20)

 

Saturday Feb 6th

For Time – Teams of 3

65/45 Cal AB, 75 Power Snatches, 75 Thrusters (75/55)

65/45 Cal AB, 60 Power Snatches, 60 Thrusters (95/65)

65/45 Cal AB, 45 Power Snatches, 45 Thrusters (115/80)

65/45 Cal AB, 30 Power Snatches, 30 Thrusters (135/95)

65/45 Cal AB, 15 Power Snatches, 15 Thrusters (155/105)

Time Cap: 30-minutes

 

*Teams will work through each movement together (partition as desired. Athletes must complete all repetitions at the bike before moving to the power snatches and so on.

Sunday Feb 7th

Get outside and be rad!

Monday Feb 8th

21-15-9 

Squat cleans

Rx+(135/95) Rx(95/65) 

Ring dips Rx(box/bench dips with legs elevated 90 degrees)

+

9-15-21

Squat cleans

Rx+(135/95) Rx(95/65) 

Ring dips Rx(box/bench dips with legs elevated 90 degrees)

*Rest exactly five minutes in between rounds

 

Tuesday Feb 9th

AMRAP 3 X 5

5 HSPU Rx+(strict) 

7 Pull-ups Rx+(C2B) 

9 Wall Balls

Rx+(30/20) Rx(20/14) 

*rest 3 minutes b/t sets*

 

Wednesday Feb 10th

Open WOD 17.1

For Time 

10 DB snatches

Rx+(50/35) Rx(35/20) 

15 burpee box jump overs (24/20) 

20 DB snatches 

15 burpee box jump overs 

30 DB snatches 

15 burpee box jump overs 

40 DB snatches 

15 burpee box jump 

50 DB snatches 

15 burpee box jump

 

Thursday Feb 11th

EMOM 30

Minute 1: 15 Deadlifts

Rx+(155/105) Rx(115 x 75) 

Minute 2: 12 Push-ups dips Rx+(ring) Rx(regular) 

Minute 3: 7 Rx+(strict T2B) Rx(strict knee to elbow) 

Minute 4: Max cal row 

Minute 5: Rest 

 

Friday Feb 12th

For Time

1 Round 30/20 Cal AB

DU Rx+(100) Rx(50) 

30 DB Power cleans

Rx+(50/35) Rx(35/20) 

+

2 Rounds 

15/12 Cal AB 

DU Rx+(50) Rx(25) 

15 DB Power cleans

+

3 Rounds 

12/9 Cal AB 

DU Rx+(35) Rx(15) 

10 DB Power cleans

 

Saturday Feb 13th

AMRAP 30 – Teams of 3 

Station 1: Cindy 

Station 2: Max box step ups (parallel) Rx+(50/35) Rx(35/20) 

Station 3: Rest 

*Two people working at a time. Switch once round of Cindy is completed

*Rx+ with vest

Sunday Feb 14th

Get outside and be rad!!!

Monday Feb 15th

CrossFit Open 13.1

AMRAP in 17 minutes

40 Burpees

30 Snatches (75/45)

30 Burpees

30 Snatches (135/75)

20 Burpees

30 Snatches (165/100)

10 Burpees

Max Snatches (210/120) 

Tuesday Feb 16th

5K Row

Sandbag squats in remaining time (90/70) 

25 Minute time cap

*5 pushups every time the sandbag is dropped

Wednesday Feb 17th

AMRAP 5 X 4 

10 Thrusters

Rx+(115/85) Rx(95/65) 

12 Burpees

14 Box jumps (24/20)

20 Anchored sit ups 

Max AB cals in remaining time

*Rest 1 minute in between rounds 

Thursday Feb 18th

3RFT 

55 DU Rx(100 SU) 

25 WB Rx+(30/20) Rx(20/14) 

15 T2B Rx(15 T2R) 

15 Deadlifts, 50% of 1RM

500m Row 

*Rest 3 minutes in between rounds

*Courtesy of CrossFit Linchpin

Friday Feb 19th

For Time

25/20 Cal AB

21 Power Cleans

Rx+(185/135) Rx(135/95) 

21 Pull-Ups

25/20 Cal AB

15 Squat Cleans

Rx+(185/135) Rx(135/95) 

15 Pull-Ups

25/20 Cal AB

9 Squat Cleans & Jerks

Rx+(185/135) Rx(135/95) 

9 Pull-Ups

25/20 Cal AB

Saturday Feb 20th

Partner AMRAP 30 

100’ DB carry

Rx+(50/35) Rx(35/20) 

100 Hang power snatch

100’ DB carry 

50 DB Curtis P’s 

100’ DB carry 

100 DB Squats

100’ DB carry

* Partition reps as desired

Sunday Feb 21st

Get outside and be rad! 

Monday Feb 22nd

“Holleyman”

30 Rounds For Time

5 Wall Ball Shots (20/14 lb)

3 Handstand Push-Ups

1 Power Clean (225/155 lb)

 

Tuesday Feb 23rd

“Barbara”

5 RFT

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

*Rest 3 minutes between rounds

 

Wednesday Feb 24th

For Time 

25 Bodyweight back squats

Rx(75% bodyweight) 

1 mile run

25 Bodyweight back squats

1 mile run 

*Barbell comes from rack (not floor)

 

Thursday Feb 25th

AMRAP 3 X 5 

10 DBall OTS Rx+(100/75) Rx(75/50) 

Pistols in time remaining

*Rest 3 minutes between rounds

 

Friday Feb 26th

CrossFit Open 18.1

AMRAP 20

8 Toes-to-Bars

10 Dumbbell Hang Clean-and-Jerks (50/35 lb)

14/12 calorie Row

 

Saturday Feb 27th

For Time (with a Partner)

75/50 Cals AB 

90 Box Jump Overs (24/20)

80 KB Swings Rx+(2/1.5) Rx(1.5/1) 

70 Burpees

60 GHD Sit ups Rx(anchored sit ups) 

50 Plate Overhead Lunges Rx+(45/25) Rx(25/10) 

40 Sandbag C&J (90/70) 

30 Sandbag squats  (90/70) 

20 Bar MU Rx(C2B or Pullups x 2) 

75/50 Cals AB

*One partner working at a time

 

Sunday Feb 28th 

Get outside and be rad!!! 

3315 Eastern Ave Baltimore , MD 21224

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