WOD
CrossFit WOD, January 13, 2024
5 Rounds For Time:
20 Snatches 95/65
30 Wallballs 20/14 lbs.
40 Calorie Row
CrossFit WOD, January 12, 2024
CrossFit WOD, January 11, 2024
Partner WOD
6 Rounds For Time:
20 Dumbbell Push Jerks (R)
20 Dumbbell Squats
20 Dumbbell Push Jerks (L)
20 Dumbbell Squats
80 DU
Dumbbell: 50/35 lbs.
Hold 1 Dumbbell Across The Shoulders in front rack position with Both Hands for the squats.
CrossFit WOD, January 10, 2024
Set 1: 5 Deadlifts @ 55%
Set 2: 5 Deadlifts @ 60%
Set 3: 10 Deadlifts @ 65%
Set 4: 10 Deadlifts @ 70%
5: Max Deadlifts @ 70%
*Rest 1-2 Minutes Between Sets
Change your reps in WODIFY
AMRAP 20:
1 Deadlift 285/200 lbs.
10 T2B
15 Bar-Facing Burpees
RX 225/185
CrossFit WOD, January 9, 2024
On the 3:00 x 6 Sets: 2 Back Squats
First Working Set at around 70% & Build To Heavy set
AMRAP 10:
400/350m Row
18 Thrusters 95 / 65 lb
400/350m Row
15 Thrusters 115 / 85 lb
400/350m Row
Max Thrusters 135 / 95 lb
First Barbell push for an unbroken set
Second Barbell push to complete in 1-2 sets
Row at a pace that allows you to push your thruster sets
When you get to your last barbell for max reps try to hang on for a set of 5 or more or 1-2 big sets. Try to keep your breaks on the last barbell to 10s or less.
score is total reps on your last set of thrusters
CrossFit WOD, January 8, 2024
Set 1: 3 Power Cleans @ 50%
Set 2: 2 Power Cleans @ 60%
Set 3: 2 Power Cleans @ 70%
Set 4: 1 Power Clean @ 75%
Set 5: 1 Power Cleans @ 80%
Set 6: 10 Power Cleans For Time @ 80%
Rest 1-2 Minutes Between Sets.
Post time in notes for your set of 10
4 Rounds For Time:
30/24 Calorie Row
20 Box Jumps (24″/20″)
10 Power Cleans 155 / 105 lb
RX135/95
CrossFit WOD, January 6, 2024
Partner WOD
Cash-in 100 Cal Bike
5 Rounds For Time:
30 T2B
20 Over the Bar Burpees
10 Front Squats 135/95
CrossFit WOD, January 5, 2024
Lifting after the WOD
5 Rounds
10 ALT. DB Snatches 50/35
10 WallBalls (20/14lbs)
200m Row
Every 2 minutes 3 Power Cleans for 5 sets
It doesn’t have to be TnG
CrossFit WOD, January 4, 2024
Partner WOD
10 Rounds For Time:
2 Rope Climbs
20 Push-ups
30 Air Squats
Every 2:00 x 6
2 hang cleans
add weight each set