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Workouts

Tuesday 2/9/16

By Rob | In Workouts | on February 8, 2016

CrossFit West Houston WOD

Power Block 10 minutes

High Box Jumps x 3

Pass Through Lunges x 5 R/L

Conditioning
CrossFit Games Open Workout 14.2 / 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

RX’D – includes Masters Men and Women up to 54 years old
MEN
95-lb. overhead squats
Chest-to-bar pull-ups
WOMEN
65-lb. overhead squats
Chest-to-bar pull-ups

SCALED – Starting in 2015
MEN
65-lb. overhead squats
Chest-to-bar pull-ups
WOMEN
45-lb. overhead squats
Chest-to-bar pull-ups
**Start with rounds of 6, then 8, then 10, instead of 10, 12, 14**

MASTERS – includes Masters Men and Women 55+
MEN
65-lb. overhead squats
Chin-over-bar pull-ups
WOMEN
45-lb. overhead squats
Jumping chest-to-bar pull-ups

SCALED MASTERS – Starting in 2015
MEN
45-lb. overhead squats
Jumping chest-to-bar pull-ups
WOMEN
35-lb. overhead squats
Jumping chest-to-bar pull-ups
**Start with rounds of 6, then 8, then 10, instead of 10, 12, 14**

TEENS – includes Teen Boys and Girls 14-17
MEN
65-lb. overhead squats
Chin-over-bar pull-ups
WOMEN
45-lb. overhead squats
Chin-over-bar pull-ups

SCALED TEENS
MEN
45-lb. overhead squats
Jumping chest-to-bar pull-ups
WOMEN
35-lb. overhead squats
Jumping chest-to-bar pull-ups
**Start with rounds of 6, then 8, then 10, instead of 10, 12, 14**

Post your scores to the Whiteboard.

Accessory Work 3 Rounds

Push Ups x 15-20

Smithies x 15

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