WOD
CrossFit WOD, January 9, 2024
AMRAP 10:
400/350m Row
18 Thrusters 95 / 65 lb
400/350m Row
15 Thrusters 115 / 85 lb
400/350m Row
Max Thrusters 135 / 95 lb
First Barbell push for an unbroken set
Second Barbell push to complete in 1-2 sets
Row at a pace that allows you to push your thruster sets
When you get to your last barbell for max reps try to hang on for a set of 5 or more or 1-2 big sets. Try to keep your breaks on the last barbell to 10s or less.
score is total reps on your last set of thrusters
CrossFit WOD, January 8, 2024
Set 1: 3 Power Cleans @ 50%
Set 2: 2 Power Cleans @ 60%
Set 3: 2 Power Cleans @ 70%
Set 4: 1 Power Clean @ 75%
Set 5: 1 Power Cleans @ 80%
Set 6: 10 Power Cleans For Time @ 80%
Rest 1-2 Minutes Between Sets.
Post time in notes for your set of 10
4 Rounds For Time:
30/24 Calorie Row
20 Box Jumps (24″/20″)
10 Power Cleans 155 / 105 lb
RX135/95
CrossFit WOD, January 6, 2024
Partner WOD
Cash-in 100 Cal Bike
5 Rounds For Time:
30 T2B
20 Over the Bar Burpees
10 Front Squats 135/95
CrossFit WOD, January 5, 2024
Lifting after the WOD
5 Rounds
10 ALT. DB Snatches 50/35
10 WallBalls (20/14lbs)
200m Row
Every 2 minutes 3 Power Cleans for 5 sets
It doesn’t have to be TnG
CrossFit WOD, January 4, 2024
Partner WOD
10 Rounds For Time:
2 Rope Climbs
20 Push-ups
30 Air Squats
CrossFit WOD, January 3, 2024
Every 2 minutes 3 Strict Press for 5 sets
5 Rounds For Time
15/12 Cal Row
10 Box Jumps 24/20”
5 Deadlifts 185/125
CrossFit WOD, January 2, 2024
We are doing the WOD first today then the lift
6 Rounds For Time:
100m Run
10 KBS 24/16kg
100m Run
10 Burpees
100m Run
10 C2B
RX – pull-ups
Every 2 minutes 3 back squats for 5 sets
CrossFit WOD, December 31, 2023
TEAM OF HOWEVER MANY WE NEED
For Time:
2024 Calorie Exho Bike
2024 Calorie Row
2024 Calorie Ski Erg
2024 Calorie Bike Erg
On the 3:00 x 6 Sets: 2 Back Squats
First Working Set at around 70% & Build To Heavy set