WOD
CrossFit WOD, January 18, 2022
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
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
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
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
1×3 50%
1×3 60%
2×3 75%
1×2 80%
1×1 85%
2×1 80-90%
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
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.
CrossFit WOD, January 12, 2022
1 x 5+ @70%
1 – 3 minutes btw sets
For the final set complete 5 or more unbroken squats. Leave 2-3 reps in the tank.
3 DB Front Squat 50/35 lb’s
3 C2B
3 Box Jumps
6 DB Front Squat 50/35 lb’s
6 C2B
6 Box Jumps
9 DB Front Squat 50/35 lb’s
9 C2B
9 Box Jumps
……continue to add 3 reps each round
RX PULL-UPS
Goal is 5+ Rounds
CrossFit WOD, January 11, 2022
1 x 5+ 70%
Complete 4 sets of 5 unbroken strict presses from the rack. For the final set, complete 5 or more unbroken strict presses. This is essentially a "near max set." Leave 2-3 reps in the tank.
5 Rounds
25 DU
500m Row OR 400m Run
HSWALK 8 Mat lengths
RX 4 Wall Walks per round
CrossFit WOD, January 10, 2022
1 Deadlift 305/215
10 T2B
15 Bar-Facing Burpees
RX 275/185
CrossFit WOD, January 8, 2022
30 – 24 – 18:
Thrusters 95 / 65 lb
T2B
24 – 18 – 12
Thrusters 115 / 85 lb
8 – 6 – 4 Rope Climbs
18 – 12 – 6
Thrusters 135 / 95 lb
Burpees
Pull-ups
In place of rope climbs
12 – 10 – 8 (pull-ups each person)
CrossFit WOD, January 7, 2022
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Rest 1-3 Minutes Between All Sets.
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Rest 1-3 Minutes Between All Sets.
REGULAR HOURS THE REST OF THE DAY!