WOD
CrossFit WOD, January 20, 2024
Partner WOD
5 Rounds For Time:
60/48 Calorie Row
20 Hang Power Cleans 135 / 95 lb
20 Front Squats 135 / 95 lb
CrossFit WOD, January 19, 2024
5 Rounds For Time:
200m Run or 250m Row
15 Pull ups
Goal is 10 minutes or better
CrossFit WOD, January 18, 2024
1 Round For Time:
60 Step-ups
50 Wallballs 20 / 14
40 Burpees : )
30 WallBall Box Step-ups 20 / 14
20 T2B
*On the WallBall step-ups hold the WallBall in any position (The Chest, the Shoulder….. )
Goal should be sub 15
Stretch or 30 minutes any machine moderate pace
CrossFit WOD, January 17, 2024
On the 2:00 x 5 Sets: 1 Strict Press* Start First Working Set at 70-75% & Build To Heavy
5 Rounds:
50 DU
5 Clean & Jerks (135/95)
CrossFit WOD, January 15, 2024
3 Rounds
400m Run or 500m Row
10 C2B
15 Burpees
20 Alt. DB Snatches (50/35)
RX Pull-ups
Every 2 minutes 3 Back Squats
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
Every 2:00 x 6
2 hang cleans
add weight each set
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
Power clean as an alternative