Sunday, February 25, 2024

WODs 240225 - 240302

 2/25-3/2

Monday

10-8-6-4-2 Rep Rounds For Time

Hang Power Clean (135/85-145/95-155/105-165/115-175/125)

20 Sit-up Twists

Run 200 Meters


Tuesday

16-14-12-10-8 Rep Rounds For Time

DB Crush Bench Press (pick weight)

Rest 30 seconds

KB Goblet Squat (55/35)

Rest 30 seconds

Supine Ring Rows

Rest 30 seconds

Alternating Single Leg KB Dead-lift (pick weight)


Wednesday 

3 Rounds For Time

10 Hang Power Snatch (95/65)

15 Toes To Bar

45 Double-unders


Thursday

3 Rounds For Time

Row 500 Meters

10 Burpee Box Jumps

20 Wall Balls (20/14)

Run 400 Meters


Friday

WOD 1:

Death By Strict Pull-ups

Rest 5 minutes

WOD 2:

Death By Hang Power Cleans (95/65)


Saturday

CrossFit Games Open WOD 24.1

Sunday, February 18, 2024

WODs 240218 - 240224

 2/18-2/24

Monday

Snatch

1 rep @ 85%

1 rep @ 75%

2 reps @ 65%

Clean & Jerk

1 rep @ 85%

1 rep @ 75%

2 reps @ 65%

Work each lift up to 85%, then drop weight

WOD

4 Rounds

30 Medicine Ball Russian Twists (20/14)

15 Medicine Ball Sit-ups (20/14)


Tuesday

4 Rounds for max reps at each station

45 seconds: Double Kettlebell Swing Squat Clean & Jerk

Rest 15 Seconds

45 seconds: Ring Push-ups

Rest 15 seconds

45 seconds: DB Goblet Reverse Lunges

Rest 15 seconds

45 seconds: Hollow Rock

Rest 15 seconds

45 seconds: Air Bike, Calories

Rest 15 seconds

-Rest 1 minute between rounds-


Wednesday

Back Squat

3 x 5 reps @ 75%

Push Press

5 x 3 reps

Increase weight on each set

WOD

3 Rounds

3R/3L DB Turkish Get-ups (pick weight)

10 Strict Pull-ups


Thursday

For Time

Row 1,000 meters

Then,

3 Rounds of:

7 Hang Power Cleans (155/105)

14 Toes To Bar

Then,

Row 1,000 meters


Friday

Front Squat

3 x 5 reps @ 75%

Push Jerk

5 x 3 reps

Increase weight on each set

WOD

3 Rounds For Time

20 Russian KB Swings (55/35)

20 Supine Ring Rows

20 Floor Wipers


Saturday

For Time

3 Strict Handstand Push-ups

3 Power Cleans (165/115)

6 Strict Handstand Push-ups

6 Power Cleans

9 Strict Handstand Push-ups

9 Power Cleans

12 Strict Handstand Push-ups

12 Power Cleans

Sunday, February 11, 2024

WODs 240211 - 240217

 2/11-2/17

Monday

7 minute EMOM

3 Hang Squat Clean & Jerk @ 70% of C&J 1 RM

WOD

4 Rounds Not For Time

10R/10L KB Cross Chops

10 Strict Pull-ups

10R/10L Single Leg KB Deadlift


Tuesday

5 Rounds For Time

Row 12 calories

9 Burpees over the Rower

6 Devils Press (pick weight)


Wednesday

20 minutes:

Work up to a heavy Squat Snatch

WOD

3 Rounds For Time

12 Overhead Squats (95/65)

8 Strict Chest To Bar Pull-ups

24 Double-unders


Thursday

3 one minute rounds for max reps at each station

Air Bike, max calories

Max Rep Alternating Kettlebell Cleans (55/35)

Max Rep Wall Balls (20/14)

Max Rep AbMat Sit-ups 

Max Rep Hand Release Push-ups 

Rest 1 minute


Friday

Diane

21-15-9 Rep rounds for time

Deadlift (225/155)

Handstand Push-ups 


Saturday

CrossFit Games Open 

23.2A:

15 minute AMRAP/Rep
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

Sunday, February 4, 2024

WODs 240204 - 240210

 2/4-2/10

Monday

10 Rounds

3 deadlifts + 2 Hang Squat Cleans + 1 Jerk

Increase weight on each set

WOD

9 minute AMRAP

3 Strict Handstand Push-ups 

6 Strict Pull-ups

9 Goblet Squats (55/35)

25 Double-unders


Tuesday

WOD 1:

5 -3 minute AMRAPs

12 Russian KB Swings

9 Push-ups

6 Squat Jumps

5 - 3 min AMRAPs, rest 1 min between AMRAPs

WOD 2: Row 1,000 Meters For Time


Wednesday

7 Sets Of The Following Complex

3 Shoulder Press + 2 Push Press + 1 Push Jerk

WOD

For Time

Row 500 Meters

50 Alternating DB Snatches (50/35)


Thursday

Back Squat

5 x 5 reps

Increase weight on each set

WOD

Annie

50-40-30-20-10

Double-unders

Sit-ups


Friday

15-12-9-6-3

Rep Rounds For Time

Bench Press (135/95)

Pull-ups

Power Cleans (135/95)

Ring Dips


Saturday

Complete as many rounds as possible in 15 mins of:

3 Wall Walks, scaled- partial wall walk

12 Dumbbell Snatches (50/35) scaled & masters (35/20)

15 Box Jump Overs, 24/20 in