WOD

No WOD available

CrossFit WOD, February 6, 2021

2/6/21

Metcon
Metcon (Time)
Partner WOD
4 Rounds For Time:
25/18 Cal Bike
40 Alternating DB Snatch
25/18 Cal Bike
100′ Single DB OH Walking Lunge (16 mats) (50/35)

Individual WOD available as well

CrossFit WOD, February 5, 2021

2/5/21

Metcon
Metcon (Time)
For Time:
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

2/4/21

Metcon
Metcon (Time)
30 minute recovery pace on any machine

Every 2:00 Starting on the 0:00
10 Supinated Grip Ring Rows
10 Push-ups

CrossFit WOD, February 3, 2021

2/3/21

Weightlifting
Cluster (On the 1:30 x 6)
Squat Clean into a thruster

Set 1 – 10 C2B + 3 Hang Clusters
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.

Metcon
Metcon (Time)
For Time:
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

2/2/21

Weightlifting
Clean and Jerk (5-4-3-2-1)
Build to heavy single

Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
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

2/1/21

Weightlifting
Stamina Squating (On the Minute x 10 (5 rounds))
Min 1 – 4 Front Squats
Min 2 – 8 Back Squats

60% of 1 RM Front Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
10 Alternating Single Arm Devils Press
10 Single DB Box Step-ups
10 T2B

ADV RX 70/50
RX 50/35

CrossFit WOD, January 29, 2021

1/29/21

Metcon
Bartender (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell – ADV RX 115/85
RX 95/65

Metcon
Metcon (Time)
For Time
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

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