WOD
CrossFit WOD, February 22, 2024
Partner WOD For Time:
160 AbMat Sit-ups
800m Run
36/27 Calorie Echo Bike
160 AbMat Sit-ups
800m Run
CrossFit WOD, February 21, 2024
On the Minute x 15:
1 Power Snatch at 80%
On the Minute x 15:
1 Push Jerk at 80%
2 Rounds For Time
10 DB Thrusters 50/35lbs
20 Burpee Box Jump Overs or step ups 24/20″
30 HSPU
40 Calorie Row
In place of the HSPU:
RX 30 alternating Single arm DB Snatch, 15/arm
CrossFit WOD, February 20, 2024
On the 2:00 x 4 Sets:
1 Power Clean + 2 unbroken Power Cleans
Team of 3
4 Rounds For Time:
30/20 Cal Echo Bike
20 Bar Facing Burpees
5 Power Cleans
RX 155/105
ADV RX 185/125
One person in each Station. Do not move to the next station until the person in front of you is done. One bike per team. Everyone’s first station will be on the Bike so the workout will start with one person on the bike and the other two partners waiting to file in.
Each athlete will do what is written. The reps are not split. The workout ends when the last person finishes their cleans.
5×20
Push-ups
Sit-ups
CrossFit WOD, February 19, 2024
5 @ 80%
4 @ 80%
3 @ 85%
2 @ 90%
21-15-9
Thrusters 95/65
Pull-ups
Calorie Row
T2B
CrossFit WOD, February 17, 2024
Partner WOD
5 Rounds For Time
500/450m Row
100-80-60-40-20 Wallballs (20/14)
6 Rope Climbs
CrossFit WOD, February 16, 2024
6 sets (Every 2 minutes 1 Clean, build to a heavy single)
These can be squat or power.
1-2-3-4-5-6-7-8-9-10: T2B
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
ADV RX as written
RX DL 185/125
2 mile run
CrossFit WOD, February 15, 2024
On The Minute x 40 (10 rounds):
Min 1: Calorie Row
Min 2: Box Jumps or Step-ups (20″)
Min 3: Calorie Bike
Min 4: Rest
CrossFit WOD, February 14, 2024
6 sets (Every 2 minutes 1 push press, build to a heavy single)
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.
5 Rounds
400m Row
20 push-ups
CrossFit WOD, February 13, 2024
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
3 Rounds for time:
30-20-10 Front Squats (95/65)
600m Run
90 DU
10 Rounds for Quality:
10 Calorie Bike
1 Rope Climb
CrossFit WOD, February 12, 2024
We are Front Squatting tomorrow
6 sets (Every 2 minutes 1 OHS, build to a heavy single)
Off the rack
6 sets (Every 2 minutes 1 back squat, build to a heavy single)
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
Power Snatch or Push Jerk