WOD

No WOD available

CrossFit WOD, January 24, 2022

1/24/22

Metcon
Metcon (AMRAP – Reps)
On the Minute x 10 Rounds:
6 C2B
6 Box Jumps
Max Dumbbell Snatches 50 / 35 lb

RX pull-ups

Weightlifting
Clean and Jerk (Weight)
4×3 climbing start around 40% and work up to 75%

3×1 climbing between 75% to 85%

CrossFit WOD, January 22, 2022

1/22/22

Metcon
Metcon (Time)
Partner WOD

200 DU

4 Rounds:
20 Burpees
20 Wallballs 20/14

200 DU

4 Rounds:
20 Burpees
20 Wallballs

200 DU

CrossFit WOD, January 21, 2022

1/21/22

Metcon
Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10 HSPU
10-9-8-7-6-5-4-3-2-1 Deadlifts 225 / 155 lb

ADV RX deficit HSPU (45lb/25lb plates)

CrossFit WOD, January 20, 2022

1/20/21

Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds
1 minute Bike
1 minute Row
1 minite situps
1 minute weighted twists

….then….

2 Rounds
1 minute pigeon stretch each side
1 minute pike
1 minute frog

CrossFit WOD, January 19, 2022

1/19/22

Metcon
Metcon (AMRAP – Reps)
AMRAP X 10
10 Single DB Snatches
10 Double DB thruster
10 C2B

While partner A is working partner B is accumulating calories on the Bike. Switch whenever needed.

DB RX & MASTERS 50/35 (Click ADV RX)
SCALED 35/20 and Pull-ups (Click RX)

Score is Rounds and reps plus add calories on the Bike to Reps

Rest 2 minutes

Metcon (AMRAP – Reps)
AMRAP X 2
Cleans 205/155 Click ADV RX

Masters Scaled click RX
155/105

CrossFit WOD, January 18, 2022

1/18/22

Metcon (Time)
Partner WOD
2000m row
100 T2B
100 Wallballs

Split reps and complete each movement before moving on to the next.

15 min time cap

Any reps you have let will be added to your time.

This is a potential BOTLV WOD

Metcon
Metcon (Time)
For Time:
50 Dead lifts 115/85 95/65
50 Synchronized Bar Facing Burpees
50 Hang Snatches 115/85 95/65

RX 115/85 (click ADV RX)
MASTERS & SCALED 95/65 (click RX)

CrossFit WOD, January 17, 2022

1/17/22
Open gym 5:30 & 6:30AM
REGULAR HOURS THE REST OF THE DAY!

Gymnastics
Choose ring or bar MU or C2B
Metcon (AMRAP – Reps)
5 x 75% of max unbroken Ring MU
Metcon (AMRAP – Reps)
5 x 75% max unbroken bar MU
Metcon (AMRAP – Reps)
5 x 75% max unbroken C2B

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups

Every 5 Minutes [Starting at 0:00]:
500 Meter Row

*Pick up where you left off

RX
DB push press
Air Squats

CrossFit WOD, January 15, 2022

1/15/22

Metcon
Metcon (Time)
Partner WOD
3 Rounds For Time:
2,000m Row
10 Rope Climbs
1 Mile Run

Split row and rope Climbs and run together

RX 15 Pull-ups per person

CrossFit WOD, January 14, 2022

1/14/22

Weightlifting
Squat Clean and Jerk (5×3, 1×2, 3×1)
1×3 40%
1×3 50%
1×3 60%
2×3 75%
1×2 80%
1×1 85%
2×1 80-90%

Metcon
Metcon (Time)
10 Double DB Thrusters
10 DB-Facing Burpees
10 Double DB Hang Power Clean & Jerk
10 DB-Facing Burpees
10 Alternating Single DB Hang Power Snatches
10 DB-Facing Burpees
10 Double DB Push-Press
10 DB-Facing Burpees
10 Double DB Devils Press

ADV RX 50/35
RX 35/20

CrossFit WOD, January 13, 2022

1/13/22

Metcon
Metcon (Time)
Partner WOD
3 Rounds For Time:
1,000m Row
1 Mile Run

Split the Row and Run together

If you don’t want to run
3 Rounds For Time:
100 Cal Bike
2000m Row

Split the calories on the bike and Row together.

FIND US ON FACEBOOK

Scroll to Top