WOD
Tuesday 230117
WOD-
Every 5:00 x 6 rounds
Row or bike 30(25) calories
15 Box jumps 24"(20")
12 GHD sit ups or Ab mat sit ups
9 Burpees over the...
Monday 230116
WOD-
15:00 To build to a 2 rep power clean and jerk*
*Does not have to be touch and go. You can quickly reset after the...
Sunday 230115
WOD-
5 rounds for time of
10 Kettlebell push press right arm 35#(25#)
20 Kettlebell swings 35#(26#)
Row 250 meters
10 Kettlebell push press left arm 35#(26#)
20 Alternating...
Saturday 230114
WOD-
15:00 to build to a heavy 3 rep front squat
*Same as last week, this should not be a 3 rep max.
Leave something in...
Friday 230113
WOD-
42-30-18
Alternating dumbbell snatch 40#(25#)
21-15-9
String ring dips
42-30-18
Box jump overs 24"(20")
*Don't drop the dumbbells. Place them on the ground, please!
Thursday 230112
WOD-
5 x 5:00 on the rower, bike, or ski erg for max calories
Rest 1:30 between efforts
*You can use the same machine for all 5...
Wednesday 230111
WOD-
CrossFit Open 21.3
For Time
15 Front Squats 95#(65#)
30 Toes-to-Bars
15 Thrusters 95#(65#)
Rest 1 minute
15 Front Squats 95#(65#)
30 Chest-to-Bar Pull-Ups
15 Thrusters 95#(65#)
Rest 1 minute
15 Front Squats 95#(65#)
30...
Tuesday 230110
WOD-
15:00 to build to a 3 rep power clean*
*Does not have to be touch and go. You can quickly reset between
reps
Rest ~ 4:00 then,
As...
Monday 230109
WOD-
For time:
Row 1000(850) meters
10 Shoulder to overhead 95#(65#)
Row 750(600) meters
15 Shoulder to overhead 115#(75#)
Row 500 meters
20 Shoulder to overhead 135#(95#)
Row 250 meters
25 Shoulder to...
Sunday 230108
WOD-
5 Rounds for time of:
Run 400 meters ( 2 x 200)
20 Eye level kettlebell swings 53#(35#)
15 Box jumps 24"(20")
10 Ab mat sit ups