CrossFit 15 Nord WOD for Feb 28, 2020 http://www.crossfit15nord.com/index.asp?pageid=1&startdate=20200228 Daily Workout for Feb 28, 2020 en-us Fri, 28 Feb 2020 00:00:00 MST Fri, 28 Feb 2020 07:05:44 MST CrossFit 15 Nord WOD for Feb 28, 2020 http://www.crossfit15nord.com/index.asp?pageid=1&startdate=20200228 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://www.crossfit15nord.com/images/htg_logo_rss.gif 39 31 Vendredi 28 fevrier Fri, Feb 28, 2020 http://www.crossfit15nord.com/index.asp?pageid=1&startdate=20200228 http://www.crossfit15nord.com/index.asp?pageid=1&startdate=20200228 Fri, 28 Feb 2020 00:00:00 MST Warmup:<br />1 Minute<br />Easy Row<br />Alternating Box Step-ups<br />Spiderman Stretch <br />Air Squats<br /><br />40 Seconds<br />Moderate Row<br />Lateral Box Step-ups (20 Seconds Each Side) <br />Push-up to Down Dog <br />wall balls<br /><br />1 Minute<br />Faster Row<br />Light Dumbbell Alternating Box Step-ups<br />Slow Burpees<br />Air Squats<br /><br />WOD:<br />1) Back Squat<br />Set #1 (On the 0:00) - 9 Reps @ 77%<br />Set #2 (On the 2:00)- 7 Reps @ 84%<br />Set #3 (On the 4:00) - 5 Reps @ 91%<br />Set #4 (On the 6:00) - 3 Reps @ 96%<br />Set #5 (On the 8:00) - 1 Rep @ 100%<br />Set #6 (On the 9:00) - 1 Rep @ 102%<br />Set #7 (On the 10:00) - 1 Rep @ 105-106%<br />Set #8 (On the 11:00) - 1 Rep @ 105-106%<br />Set #9 (On the 12:00) - 1 Rep @ 105-106%<br />Set #10 (On the 13:00) - 1 Rep @ 105-106%<br />Set #11 (On the 14:00) - 1 Rep @ 105-106%<br /><br />2) On the Minute x 7:<br />Max Thrusters<br /><br />Minute 1: 115/85<br />Minute 2: 135/95<br />Minute 3: 155/105<br />Minute 4: 155/105<br />Minute 5: 155/105<br />Minute 6: 135/95<br />Minute 7: 115/85