WOD
CrossFit WOD, January 8, 2024
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
CrossFit WOD, December 30, 2023
Partner WOD
2 Rounds For Time:
60 Alt. DB Snatches
60 Single DB Lunges
3,000m Row
DB (50/35)
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