WOD
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)
CrossFit WOD, February 6, 2024
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
https://wodwell.com/wod/josh/
CrossFit WOD, February 5, 2024
Every 3:00 x 4 (4 Hang PowerCleans) 75% across
Run 200m between sets
For Time:
25-20-15-10
Burpees Over Rower
500/450 Meter Row
75 Double Unders
CrossFit WOD, February 3, 2024
Partner WOD
AMRAP X 25
20 T2B
30 Wallballs (20/14)
40/30 Cal Row
CrossFit WOD, February 2, 2024
On the 2:00 x 6 (3 Hang Cleans)
Start around 75%
Power or squat
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
https://www.wodconnect.com/workouts/sham
CrossFit WOD, February 1, 2024
5 Rounds For Time
5 Strict Pull-ups
10 Barbell Roll outs
20 Alt. Lunges
30 AbMat Sit-ups
40 DU
CrossFit WOD, January 31, 2024
EMOM
Set 1: 3 Back Squats @ 70%
Set 2: 2 Back Squats @ 75%
Set 3: 1 Back Squat @ 80%
Set 4: 3 Back Squats @ 75%
Set 5: 2 Back Squats @ 80%
Set 6: 1 Back Squat @ 85%
Set 7: 3 Back Squats @ 75%
Set 8: 2 Back Squats @ 80%
Set 9: 1 Back Squat @ 85-90%
3 RFT:
400m Run
21 Burpees
CrossFit WOD, January 30, 2024
Aim for around 85%
Rest 1-2 minutes between sets
4 Rounds For Time:
30 KBS (24/16KG)
30 Box Jump Overs (24″/20″)
5 Cleans
Round 1: 135/95
Round 2: 155/105
Round 3: 185/125
Round 4: 205/145
cleans can be power or squat
RX: 115/85-135/95-155/105-185/125
CrossFit WOD, January 29, 2024
In place of OHS, Front Squat
On the 2:00 x 6 (3 OHS)
Start around 70% off the rack
On the 2:00 x 6 (3 Front squats)
Start around 70%
For Time:
2 Rounds
1,000/900m Row
25 OHS 45 / 35 lb
20 T2B
CrossFit WOD, January 28, 2024
Partner WOD
AMRAP X 25
20 T2B
30 Wallballs (20/14)
40/30 Cal Row
4 Sets: 6 Back Squats @ 75%
Rest 2-3 Minutes Between Sets