WOD

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CrossFit WOD, January 3, 2024

CrossFit – Wed, Jan 3

Shoulder Press (5×3 add weight each set)

Every 2 minutes 3 Strict Press for 5 sets

Metcon (Time)

5 Rounds For Time

15/12 Cal Row

10 Box Jumps 24/20”

5 Deadlifts 185/125

CrossFit WOD, January 2, 2024

CrossFit – Tue, Jan 2

Metcon

We are doing the WOD first today then the lift

Metcon (Time)

6 Rounds For Time:

100m Run

10 KBS 24/16kg

100m Run

10 Burpees

100m Run

10 C2B

RX – pull-ups

Back Squat (5×3 add weight each set)

Every 2 minutes 3 back squats for 5 sets

CrossFit WOD, December 31, 2023

CrossFit – Sun, Dec 31

Metcon (Time)

TEAM OF HOWEVER MANY WE NEED

For Time:

2024 Calorie Exho Bike

2024 Calorie Row

2024 Calorie Ski Erg

2024 Calorie Bike Erg

CrossFit WOD, December 30, 2023

CrossFit – Sat, Dec 30

Metcon (Time)

Partner WOD

2 Rounds For Time:

60 Alt. DB Snatches

60 Single DB Lunges

3,000m Row

DB (50/35)

CrossFit WOD, December 29, 2023

CrossFit – Fri, Dec 29

Metcon (Time)

9 Sets For Time:

2 Unbroken Power Cleans @ 75%

2 Box Jumps (30″/24″)

All Clean sets are unbroken

Only start your clean set if you are sure you can do it unbroken.

Rest longer if needed after the Box Jump

Use the same weight across

No rebounding

CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

CrossFit WOD, December 28, 2023

CrossFit – Thu, Dec 28

Shoulder Press (Weight)

On the Minute x 15:

5 x 3 Strict Press @ 80%

5 x 2 Strict Press @ 85%

5 x 1 Strict Press @ 90%

Metcon (Time)

For Time:

20 Deadlifts 225 / 155 lb

30/24 Calorie Echo Bike

400M Run

30/24 Calorie Echo Bike

20 Deadlifts 225 / 155 lb

400M Run

CrossFit WOD, December 27, 2023

CrossFit – Wed, Dec 27

Back Squat (5×3 climbing )

On the 3:00 x 5

3 Back Squats Add weight each set

Start your first working set around 75%

Fortitude2 (AMRAP – Reps)
On the Minute x 30:
1 Minute Max Cal Row
1 Minute Max Burpees

*Score is Lowest Row + Lowest Burpee Round

CrossFit WOD, December 26, 2023

CrossFit – Tue, Dec 26

Metcon (Time)

Partner WOD

2 Rounds For Time:

1,000m Row

40 Power Cleans 115 / 85 lb

1,000m Row

40 Push Jerks 115 / 85 lb

1,000m Row

40 OBB

CrossFit WOD, December 24, 2023

CrossFit – Sun, Dec 24

Metcon (Time)

Partner WOD For Time:

800m Run

100 C2B

50 Front Squats 155 / 105 lb

10 Rope Climbs

800m Run

RX Pull-ups

Start & Finish With The Run*Partition The C2B, Front Squats, & Rope Climbs Any Way You’d Like

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