WOD
CrossFit WOD, February 5, 2021
12 Burpee Box Jumps
9 Bar MU
X Clean and Jerks
R1: 15 Clean and Jerks
R2: 12 Clean and Jerks
R3: 9 Clean and Jerks
R4: 6 Clean and Jerks
R5: 3 Clean and Jerks
ADV RX: 135/95, 155/105, 185/135, 225/155, 275/185
RX: 115/85, 135/95, 155/105, 185/135, 205/145
6 Bar MU
CrossFit WOD, February 4, 2021
Every 2:00 Starting on the 0:00
10 Supinated Grip Ring Rows
10 Push-ups
CrossFit WOD, February 3, 2021
3 Rounds:
15 Front Squats
25 DU
1,000m/800m Row
3 Rounds:
12 Thrusters
25 DU
1,000/800m Row
3 Rounds:
9 Clusters
25 DU
Barbell
ADV RX 115/85
RX 95/65
On the Barbell try to focus on a rep pattern something like
8-7 on the front squat
7-5 on the thrusters
5-4 on the clusters
DU focus on relaxing your arms and controlling your breathing.
On the row choose a pace smooth and steady that allows you go to work on the barbell
CrossFit WOD, February 2, 2021
Cash-In 25/18 Cal Bike
AMRAP In Time Remaining:
12 Deadlifts 225/155 lb
12 Bar Facing Burpees
Rest 5:00
Cash-In 25/18 Cal Bike
AMRAP In Time Remaining:
8 Deadlifts 275/185 lb
8 Bar Facing Burpees
Rest 5:00
Cash-In 25/18 Cal Bike
AMRAP In Time Remaining:
4 Deadlifts 315/205 lb
4 Bar Facing Burpees
CrossFit WOD, February 1, 2021
Min 2 – 8 Back Squats
60% of 1 RM Front Squat
10 Alternating Single Arm Devils Press
10 Single DB Box Step-ups
10 T2B
ADV RX 70/50
RX 50/35
CrossFit WOD, January 31, 2021
NO MOFLOW
CrossFit WOD, January 29, 2021
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell – ADV RX 115/85
RX 95/65
100 DU, 25 Kipping HSPU
80 DU, 20 Kipping HSPU
60 DU, 15 Kipping HSPU
40 DU, 10 Kipping HSPU
20 DU, 5 Kipping HSPU
ADV RX
Deficit – 4.5/3"
Fitness
DB Push Press
CrossFit WOD, January 28, 2021
Minutes on any machine
….after each round
10 Barbell GM
20 Banded pull aparts
10 push-ups
Score is Calories on machine
CrossFit WOD, January 27, 2021
For Time:
15 Thrusters (50%)
10 Thrusters (55-60%)
5 Thrusters (65%)
% of 1RM Front Squat
-single barbell from the ground
-sets do NOT need to be unbroken
-try to complete sets of 15 & 10 in 2-3 sets and set of 5 in 1-2 sets
-put the weight used in your notes
24/18 Cal Row
24 Single DB Alternating Power Snatch
24 Thrusters
Rest 4 Minutes
AMRAP 4:
18/14 Cal Row
18 Single DB Alternating Power Snatch
18 Thrusters
Rest 4 Minutes
AMRAP 4:
12/9 Cal Row
12 Single DB Alternating Power Snatch
12 Thrusters
DB 50/35
Barbell 75/55
Set 1 – 10 C2B + 3 Hang Clusters
Set 1 – 10 C2B + 2 Hang Clusters
Set 1 – 10 C2B + 2 Hang Clusters
Set 1 – 10 C2B + 1 Hang Clusters
Set 1 – 10 C2B + 1 Hang Clusters
Start around 60% and work up to around 85% of your 1RM Clean and Jerk
*Pull-ups do not need to be unbroken but should be completed within 30s. Reduce reps if needed.