WODs 220227 - 220305

 

WODs 2/27 – 3/5

Monday

Strength:

15 minutes to establish a 3RM Front Squat

WOD:

In 15 minutes complete as many rounds as possible of:

Run 200 Meters

15 Box Jump (24/20)

12 Hand Release Push-ups

9 Toes To Bar

Tuesday

Strength:

Push Press

5 reps each @ 65%, 70%, 75%, 80%, 85%

Rest approximately 2 minutes between sets.

WOD:

Three rounds of:

2 minute max distance row

Rest 1 minute

2 minute max rep double-unders

Rest 1 minute

Wednesday

Strength

Back Squat

7 x 3 reps

Increase weight on each set.

WOD

9 minute AMRAP

12 Wall Balls (men 20lbs/women 14lbs)

9 Chest to Bar Pull-ups

6 Power Cleans 135/95)

 

Thursday

Three rounds for time of:Air Bike 1000 Meters

7 Deadlifts (255/185)

10 Burpee pull-ups

14 Single arm kettlebell thrusters, (7 each arm)(men 55lbs/women 35lbs)

20 Box jumps (men: 24-inch box/women: 20 inch box)

 

Friday

CrossFit Games Open WOD 22.2

10 minute time cap

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

Bar Facing Burpee

Saturday

Angie

For Time:

100 Pull-ups 

100 Push-ups 

100 Sit-ups 

100 Air Squats

WODs 220220 - 220226

 2/20-2/26

Monday

Overhead Squat

5 x 3 reps

Increase weight on each round if possible 

WOD

10 minute AMRAP

21 Double-unders

7 Toes To Bar

Tuesday 

WOD

‘Baseline’

Row 500 Meters

40 Air Squats

30 Sit-ups 

20 Push-ups

10 Pull-ups

Rest 5 minutes

7 minutes to establish a 1RM Hang Squat Clean

Wednesday

Strength

10 minute EMOM

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

WOD

10 minute AMRAP 

5 Handstand Push-ups 

10 Burpees

15 Wall Balls (20/14)

Thursday

Five Rounds For Time:

10 DB Hang Cleans (choose weight, but make it challenging)

15 Box Jumps (24/20)

10 Toes To Bar

Friday

CrossFit Games Open WOD 22.1

15 minute AMRAP

3 Wall Walks

12 Alternating DB Snatch (50/35), scaled and 55yr+ (35/20)

15 Box Jump Overs (24/20)

Saturday

"Tabata This"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

CrossFit Games Open WOD 22.1  after the 8:30a class

WODs 220213 - 220219

 2/13 - 2/19

Monday

10 Sets

5 Strict Weighted Pull-ups (pick load. Make it challenging)

Rest 30 seconds between sets

WOD 

12 minute AMRAP 

12 Alternating DB Snatch (50/35)

12 Box Jumps (24/20)

Air Bike 12 Calories 

Tuesday

Bench Press

5 x 8 reps

Increase weight on each set

WOD

For Time

10-8-6-4-2

Front Squat (135/95)

20-16-12-8-4

Ring Push-ups

Wednesday

3 Rounds For Time

Row 500 Meters

30 Kettlebell Swings (55/35)

30 Walking Lunge Steps (no weight)

Thursday

Deadlift 

5 x 5 reps

Increase weight on each set

WOD

7 minute AMRAP

10 Strict Pull-ups 

10 Burpees

Friday

Strength

Hang Squat Clean

5 x 3 reps

Increase weight on each set.

WOD

3 Round For Time

10 Push Jerks (135/95)

15 Toes To Bar

Saturday

3 Rounds For Time

15 Kettlebell Swings (70/55)
20 Box Jumps (30/24)
Row 250 Meters

WODs 220206 - 220212

 2/6 - 2/12

Monday

21-15-9 Rep Rounds For Time

Sumo Deadlift High Pull (95/65)

Box Jumps (24/20)

Ring Dips

Tuesday

15 minutes to work up to a heavy

Clean & Jerk

WOD

8 minute AMRAP/REP

3-6-9-12-15-18-21…

Push Ball (20/14)

Push-up

Power Clean @ 60% of todays Clean & Jerk

Wednesday

5 Rounds For Time

5 Chest To Bar Pull-ups 

10 Back Squats (135/95)

15 Burpees

Thursday

Strength

20 minutes to establish a 1 RM Bench Press

WOD

5 Rounds

1 minute Max Rep Bench Press (135/95)

Rest 30 seconds

1 minute Max Rep Wall Balls (20/14)

Rest 30 seconds

Friday

20 minute AMRAP

5 Power Snatches (115/75)

7 Bar Muscle-ups

9 Lateral Burpees Over The Barbell

Saturday

4 Rounds. Each Round For Time

Row 50 Calories

25 Thrusters (75/55)

25 Pull-ups

50 Double-unders

Rest 3 minutes between rounds