Sunday, February 26, 2023

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)

Sunday, February 19, 2023

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

 

Sunday, February 12, 2023

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.

Sunday, February 5, 2023

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)