WOD

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CrossFit WOD, February 14, 2024

CrossFit – Wed, Feb 14

Push Press (6×1 climbing)

6 sets (Every 2 minutes 1 push press, build to a heavy single)

Metcon (Time)

5 Rounds For Time:

10 Burpee Pull-ups

10 Single DB Clean & Jerks (R)

10 Single DB Clean & Jerks (L)

DB (50/35)

If you are doing ring rows, do 10 burpees in a row and then 10 ring rows.

Extra Work

5 Rounds

400m Row

20 push-ups

CrossFit WOD, February 13, 2024

CrossFit – Tue, Feb 13

Front Squat (Pausing Front Squats)

Set 1: 3 Front Squats 60%

Set 2: 3 Front Squats 65%

Set 3: 5 Front Squats 70%

Set 4: 5 Front Squats 70%

Set 5: 5 Front Squats 70%

3 Second bottom pause on all reps

Rest 2-3 Minutes between sets

Metcon (Time)

3 Rounds for time:

30-20-10 Front Squats (95/65)

600m Run

90 DU

Extra Work

10 Rounds for Quality:

10 Calorie Bike

1 Rope Climb

CrossFit WOD, February 12, 2024

CrossFit – Mon, Feb 12

Back Squat or OHS

We are Front Squatting tomorrow

Overhead Squat (6×1 Climbing)

6 sets (Every 2 minutes 1 OHS, build to a heavy single)

Off the rack

Back Squat (6×1 climbing)

6 sets (Every 2 minutes 1 back squat, build to a heavy single)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

Calorie Row

5 minute Rest

AMRAP 10:

1 Power Snatch

1 OHS

10 Box Jumps or Step-ups(24/20″)

2 Power Snatches

2 OHS

10 Box Jumps or Step-ups

……Add 1 Barbell rep each round

Barbell 95/65

RX Barbell 115/85

1 Clean then 1 Jerk then 2 Cleans and 2 Jerks then 3 Cleans and 3 Jerks. Finish your Clean reps before you go into the Jerk. Add one barbell rep every round

Choose a weight that you could do 10 or more barbell reps unbroken when fresh.

Scores is Calories(reps) on the row plus rounds and Reps

CrossFit WOD, February 10, 2024

CrossFit – Sat, Feb 10

Metcon (Time)

Partner WOD

5 Rounds For time:

10 Front Squats 135/95

20 Hang Cleans 135/95

30 HSPU

Cash-out 1 mile run

split reps and run together

Scale HSPU – 10 Push Jerks per person

CrossFit WOD, February 8, 2024

CrossFit – Thu, Feb 8

Metcon (Time)

5 Rounds For time:

20 Box Step-ups 24/20”

10 DB Floor Press 70/50

400m Row

RX 50/35

CrossFit WOD, February 7, 2024

CrossFit – Wed, Feb 7

Metcon (Time)

For Time:

1 Mile Run

Into…

4 Rounds:

8 Deadlifts 275 / 185 lb

40 Sit-ups

Into…

1 Mile Run

Extra work

5 Rounds for Quality:

20 Calorie Bike

10 Dumbbell bicep curls (Each Side)

CrossFit WOD, February 6, 2024

CrossFit – Tue, Feb 6

Back Squat (4×6 across)

4 Sets: 6 Back Squats @ 75%

Rest 2-3 Minutes Between Sets

Josh (Time)
For Time
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
https://wodwell.com/wod/josh/

CrossFit WOD, February 5, 2024

CrossFit – Mon, Feb 5

Hang Power Clean (4×4 75% across)

Every 3:00 x 4 (4 Hang PowerCleans) 75% across

Run 200m between sets

Metcon (Time)

For Time:

25-20-15-10

Burpees Over Rower

500/450 Meter Row

75 Double Unders

CrossFit WOD, February 3, 2024

CrossFit – Sat, Feb 3

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP X 25

20 T2B

30 Wallballs (20/14)

40/30 Cal Row

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