WOD
CrossFit WOD, March 7, 2024
AMRAP X 8
5 shuttle runs
10 double-DB push jerks (35/50 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back (25 FT=4 MAT LENGTHS)
10 minutes any machine
then stretch
CrossFit WOD, March 6, 2024
10 Rounds For Total Load
1 Clean and Jerk
Start around 75% and add weight as you feel comfortable.
The Clean will be a Squat Clean into a Split Jerk for RX.
Partner WOD
5 Rounds For Time:
24/18 Calorie Row
20 T2B
24/18 Calorie Bike
20 C2B
Split reps and calories
CrossFit WOD, March 5, 2024
3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 alternating single-leg squats (8 per leg)
CrossFit WOD, March 4, 2024
4 Rounds:
AMRAP x 2
12-cal row
24 DU
Max-reps Wallballs (14/20 lb)
– Rest 2 minutes between rounds.
Score is Wallball reps
CrossFit WOD, March 2, 2024
Partner WOD
3 Rounds For Time:
60/48 Calorie Row
60/48 Calorie Echo Bike
60 KBS (24/16kg)
Cash-out: 1 Mile Run
Split Calories and reps. Run together.
CrossFit WOD, February 29, 2024
On the Minute x 20 (5 Rounds):
Minute 1: Row Calories
Minute 2: Bike Calories
Minute 3: AbMat Sit-ups
Minute 4: Rest
CrossFit WOD, February 28, 2024
3 Rounds:
9/7 Calorie Row
7 Thrusters, 115 / 75
5 Ring MU
Directly Into…
2 Rounds:
12/9 Calorie Row
9 Thrusters, 115 / 75
7 C2B
Directly Into…
1 Round:
15/12 Calorie Row
12 Thrusters, 115 / 75
7 Pull-ups
CrossFit WOD, February 27, 2024
Set 1: 5 Power Cleans + 1 Jerk at 65%
Set 2: 4 Power Cleans + 1 Jerk at 70%
Set 3: 3 Power Cleans + 1 Jerk at 75%
Set 4, 5, 6, 7: 1 Power Cleans + 1 Jerk at 80%
Jerk can be split or push
• Rest 1-2 Minutes Between Sets
CrossFit WOD, February 26, 2024
Every 2 minutes
Same weight for all sets
Every 2 minutes
Same weight for all sets
On The 2:00 x 5 Rounds:
15 Wallballs, 20 / 14 lb
15 Alternating Dumbbell Snatches, 50 / 35 lb
Max Bar MU in Remaining Time
RX C2B
10 minute Row
GHD sit-ups Hands touch the floor behind you and directly in front of your body, not out to the side.