WOD
CrossFit WOD, February 2, 2024
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
https://www.wodconnect.com/workouts/sham
CrossFit WOD, February 1, 2024
5 Rounds For Time
5 Strict Pull-ups
10 Barbell Roll outs
20 Alt. Lunges
30 AbMat Sit-ups
40 DU
CrossFit WOD, January 31, 2024
EMOM
Set 1: 3 Back Squats @ 70%
Set 2: 2 Back Squats @ 75%
Set 3: 1 Back Squat @ 80%
Set 4: 3 Back Squats @ 75%
Set 5: 2 Back Squats @ 80%
Set 6: 1 Back Squat @ 85%
Set 7: 3 Back Squats @ 75%
Set 8: 2 Back Squats @ 80%
Set 9: 1 Back Squat @ 85-90%
3 RFT:
400m Run
21 Burpees
CrossFit WOD, January 30, 2024
Aim for around 85%
Rest 1-2 minutes between sets
4 Rounds For Time:
30 KBS (24/16KG)
30 Box Jump Overs (24″/20″)
5 Cleans
Round 1: 135/95
Round 2: 155/105
Round 3: 185/125
Round 4: 205/145
cleans can be power or squat
RX: 115/85-135/95-155/105-185/125
CrossFit WOD, January 29, 2024
In place of OHS, Front Squat
On the 2:00 x 6 (3 OHS)
Start around 70% off the rack
On the 2:00 x 6 (3 Front squats)
Start around 70%
For Time:
2 Rounds
1,000/900m Row
25 OHS 45 / 35 lb
20 T2B
CrossFit WOD, January 28, 2024
Partner WOD
AMRAP X 25
20 T2B
30 Wallballs (20/14)
40/30 Cal Row
CrossFit WOD, January 27, 2024
Partner WOD
3 Rounds For Time:
20 Power Cleans 185 / 125
60/48 Calorie Row
RX 155/105
CrossFit WOD, January 26, 2024
Set 1: 8 Front Squats @60%
Set 2: 6 Front Squats @70%
Set 3: 4 Front Squats @75%
Set 4: 8 Front Squats @ 60%
Set 5: 6 Front Squats @ 70%
Set 6: 4 Front Squats @ 80%
Rest 1-2 Minutes Between Sets
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
https://www.crossfit.com/workout/2006/06/15#/comments
CrossFit WOD, January 25, 2024
Partner WOD:
Cash-In 130/100 Cal Bike
5 Rounds
40 Push-ups
30 KBS 24/16kg
20 Deadlifts 225 / 155 lb
CrossFit WOD, January 24, 2024
On the Minute x 10:
3 Push Jerks * Performed at 65% 1RM
5 Rounds For Time:
500/425m Row
60 DU
30 AbMat Sit-ups
On the 2:00 x 6 (3 Hang Cleans)
Start around 75%
Power or squat