WODs 230226 - 230304

 2/26 - 3/4

Monday

For Time

20-15-10-5

Wall Balls

Power Cleans (135/95)

Row, Calories 

Tuesday

4 Rounds For Time

12 Alternating KB Snatch (55/35)

8 Burpee Box Jump

6 Bar Muscle-ups

Wednesday

Cindy XXX

Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats 25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squats

Try as long as possible for unbroken sets.

Thursday

4 Rounds For Time

Row 250 Meters

9 Hang Power Snatch (95/65)

12 Toes To Bar

Friday

CrossFit Games Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks

50 double-unders

15 snatches (weight 1) 5 wall walks

50 double-unders

12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups 50 double-unders

9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups 50 double-unders

6 snatches (weight 4)

♀65 lb, 95 lb, 125 lb, 155 lb ♂95 lb, 135 lb, 185 lb, 225 lb

Saturday

5 Rounds For Time

20 Calorie Row

15 Push-ups

5 Squat Snatches (135/95)

WODS 230219 - 230225

 Monday

20 minute AMRAP

20 Alternating KB Cleans

Front Rack KB Walking Lunge, 20 Steps (switch hands after 10 steps)

10 Strict Pull-ups

Men 55lb KB/Women 35lb KB

Tuesday

4 Rounds For Time

12 Sumo Dead-lift High Pulls (105/75)

24 Wall Balls (20/14)

8 Strict Handstand Push-ups

Wednesday

For Time

Run 400 Meters

21 KB Swings (55/35)

21 Pull-ups

Run 400 Meters

15 Power Cleans (135/95)

15 Ring Dips

Run 400 Meters

9 Dead-lifts (225/155)

9 Strict Handstand Push-ups

Thursday

'Rowing Fran'

21-15-9 Rep Rounds For Time

Row, Calories

Thrusters (95/65)

Pull-ups

 

Friday

CrossFit Games Open WOD 23.2

 23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups

10 shuttle runs (1 rep = 50 ft)

*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

Saturday

 Run 600 Meters

30 Clean & Jerks (135/95)

30 Ring Dips

Run 400 Meters

20 Clean & Jerks

20 Ring Dips

Run 200 Meters

10 Clean & Jerks

10 Ring Dips

Run with your partner.

Split up the Clean & Jerks and ring dips any way you want

 

WODs 230212 - 230218

2/12 - 2/18

 Monday:

40 On/20 Off

3 rounds for max reps of each exercise on each round:

Overhead Squats, 40 seconds

Rest 20 Seconds

Hand Step Drill (6 inch step), 40 seconds

Rest 20 Seconds

Push Press, 40 Seconds

Rest 20 Seconds

Box Jump (24 inch), 40 Seconds

Rest 20 Seconds

AbMat Sit-ups, 40 seconds

Rest 20 Seconds

Men will use a 95lb barbell and women will use a 65lb barbell for the overhead squats and push presses.

Tuesday:

Three rounds for time of:

10 Dead-lifts (255/185)

50 Double-unders

Wednesday:

"Rahoi"

Complete as many rounds as possible in 12 minutes of:

12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar-facing burpees

Thursday:

20 minute AMRAP

Row 500 Meters

25 Sit-ups

25 Good Morning (45/35)

Friday:

CrossFit Open WOD 23.1

23.1 is 14.4

14 minute AMRAP

Row 60 Calories

50 Toes To Bar

40 Wall Balls (20/14)

30 Cleans (135/95)

20 Ring Muscle-ups

Saturday:

4 rounds for time:

Run 400 Meters

50 Push-ups

25 Knees to Elbows* *5 burpee penalty for dropping off the bar.

WODs 230205 - 230211

2/5-2/11

Monday

Clean & Jerk

1-1-1-1-1-1-1

Tuesday

5 Rounds Each For Time

7 Strict Handstand Push-ups

21 Kettlebell Swings (55/35)

7 Strict Chest To Bar Pull-ups

Wednesday

Snatch

1-1-1-1-1-1-1

Thursday

10,000 Meters Any Way You Want (with a few stipulations)

Run

Air Bike

Row

You must run at least 800 M, row 1,000 M, and air bike 2,000 M

Friday

Heavy Fran

15-12-9 Rep Rounds For Time

Thrusters (135/85)

Weighted Pull-ups (45/25)

Saturday

Buy In: 30 Alternating Leg Pistols

Then,

With a partner:

10 Rounds For Time

10 Medicine Ball Cleans (20/14)

10 Burpees 

Cash Out:

For Time:

Bench Press 30 reps (135/85)