WOD
CrossFit WOD, January 23, 2024
On the 3:00 x 3 Sets:
5 Back Squats
Start First Working Set at 75% & Build
CrossFit WOD, January 22, 2024
6 Sets [Same Weight Across]:
2 Push Press
* Rest 1-2 Minutes Between Sets
* Aim For Between 80-90% 1RM
3 Rounds For Time:
500/425m Row
12 Burpees
21 Box Jumps (24″/20″)
Goal is sub 16
CrossFit WOD, January 21, 2024
On the 3:00 x 3 Sets:
5 Overhead Squats
Start First Working Set at 75-80% & Build
Off the Rack
CrossFit WOD, January 20, 2024
Partner WOD
5 Rounds For Time:
60/48 Calorie Row
20 Hang Power Cleans 135 / 95 lb
20 Front Squats 135 / 95 lb
CrossFit WOD, January 19, 2024
Power clean as an alternative
5 Rounds For Time:
200m Run or 250m Row
15 Pull ups
Goal is 10 minutes or better
CrossFit WOD, January 18, 2024
1 Round For Time:
60 Step-ups
50 Wallballs 20 / 14
40 Burpees : )
30 WallBall Box Step-ups 20 / 14
20 T2B
*On the WallBall step-ups hold the WallBall in any position (The Chest, the Shoulder….. )
Goal should be sub 15
Stretch or 30 minutes any machine moderate pace
CrossFit WOD, January 17, 2024
On the 2:00 x 5 Sets: 1 Strict Press* Start First Working Set at 70-75% & Build To Heavy
5 Rounds:
50 DU
5 Clean & Jerks (135/95)
CrossFit WOD, January 15, 2024
3 Rounds
400m Run or 500m Row
10 C2B
15 Burpees
20 Alt. DB Snatches (50/35)
RX Pull-ups
Every 2 minutes 3 Back Squats
CrossFit WOD, January 13, 2024
5 Rounds For Time:
20 Snatches 95/65
30 Wallballs 20/14 lbs.
40 Calorie Row
On the 3:00 x 3 Sets:
5 Overhead Squats
Start First Working Set at 75-80% & Build
Off the Rack