WOD
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
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
CrossFit WOD, February 10, 2024
Partner WOD
5 Rounds For time:
10 Front Squats 135/95
20 Hang Cleans 135/95
30 HSPU
Cash-out 1 mile run
split reps and run together
Scale HSPU – 10 Push Jerks per person
CrossFit WOD, February 9, 2024
Partner WOD
100 Calorie Bike
4,000m Row
200 DB Snatches 50/35
CrossFit WOD, February 8, 2024
5 Rounds For time:
20 Box Step-ups 24/20”
10 DB Floor Press 70/50
400m Row
RX 50/35
CrossFit WOD, February 7, 2024
For Time:
1 Mile Run
Into…
4 Rounds:
8 Deadlifts 275 / 185 lb
40 Sit-ups
Into…
1 Mile Run
5 Rounds for Quality:
20 Calorie Bike
10 Dumbbell bicep curls (Each Side)
6 sets (Every 2 minutes 1 Clean, build to a heavy single)
These can be squat or power.