WOD
Saturday 230107
WOD-
15:00 to build to a heavy to form set of 5 back squats
Rest ~ 5:00 then,
In teams of 2, complete as many rounds as...
Friday 230106
WOD-
Complete the following for time:
Row for meters:
100 - 200 - 300 - 400 - 500 - 600 - 700 - 800 - 900 -...
Thursday 230105
WOD-
As many rounds as possible in 5:00 of
5 Shoulder to overhead 115#(75#)
5 Pull ups
Rest 3:00 then,
As many rounds as possible in 6:00...
Wednesday 230104
WOD-
CrossFit Open 19.1
As many rounds as possible in 15:00 of
19 Wallballs 20#(14#)10'(9')
19 Calories on the rower
*Compare to 02/22/2019
Tuesday 230103
WOD-
15:00 to build to a 5 rep deadlift
*This does not have to a 5 rep max. Lift with good mechanics and
end with something left...
Monday 230102
WOD-
As many rounds as possible in 20:00 of :
20 Alternating step ups with dumbbells in farmers hold 40#(25#) 20"(20")
10 10 M Shuttle sprints
10 Thrusters...
Sunday 230101
WOD-
OPEN GYM Only today.
Optional Workout for Whiteboard
2 Rounds for time of:
Bike or Ski 20 calories
20 Dumbbell push press 40#(25#)
Bike or Ski 20 calories
20 Alternating...
Saturday 221231
WOD-
15:00 to build to a heavy 2 rep bench press
Then,
In teams of 2, complete as many rounds as possible in 18:00 of
Row 1000...
Friday 221230
WOD-
As many rounds as possible in 12:00 of
10 Shoulder to overhead 135#(95#)
20 Ab mat sit ups
50 Double unders
Rest 3:00, then
As many rounds as...
Thursday 221229
WOD-
5 Rounds for time:
Row 500 meters or Run 400 meters
21 Sumo deadlift high pull 75#(55#)
12 Bar facing burpees