WOD
CrossFit WOD, February 24, 2024
Partner WOD
Cash In: 1000/900m Row
7 Rounds
20 T2B
20 Single Pistols (5 on same leg at a time before switching)
Cash out: 1000/900m Row
RX in place of pistols 10 Front Squats per person 135/95
CrossFit WOD, February 23, 2024
5 Rounds For Time:
3 Wall Walks
5 Deadlifts 255/175
30 DU
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
Power Snatch or Push Jerk
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
Start first set around 70% and build to a heavy set.
Rest 2-3 minutes