WOD
CrossFit WOD, February 13, 2024
3 Rounds for time:
30-20-10 Front Squats (95/65)
600m Run
90 DU
10 Rounds for Quality:
10 Calorie Bike
1 Rope Climb
CrossFit WOD, February 12, 2024
We are Front Squatting tomorrow
6 sets (Every 2 minutes 1 OHS, build to a heavy single)
Off the rack
6 sets (Every 2 minutes 1 back squat, build to a heavy single)
AMRAP 10:
Calorie Row
5 minute Rest
AMRAP 10:
1 Power Snatch
1 OHS
10 Box Jumps or Step-ups(24/20″)
2 Power Snatches
2 OHS
10 Box Jumps or Step-ups
……Add 1 Barbell rep each round
Barbell 95/65
RX Barbell 115/85
1 Clean then 1 Jerk then 2 Cleans and 2 Jerks then 3 Cleans and 3 Jerks. Finish your Clean reps before you go into the Jerk. Add one barbell rep every round
Choose a weight that you could do 10 or more barbell reps unbroken when fresh.
Scores is Calories(reps) on the row plus rounds and Reps
CrossFit WOD, February 10, 2024
Partner WOD
5 Rounds For time:
10 Front Squats 135/95
20 Hang Cleans 135/95
30 HSPU
Cash-out 1 mile run
split reps and run together
Scale HSPU – 10 Push Jerks per person
CrossFit WOD, February 9, 2024
Partner WOD
100 Calorie Bike
4,000m Row
200 DB Snatches 50/35
CrossFit WOD, February 8, 2024
5 Rounds For time:
20 Box Step-ups 24/20”
10 DB Floor Press 70/50
400m Row
RX 50/35
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
4 Sets: 6 Back Squats @ 75%
Rest 2-3 Minutes Between Sets
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
Set 1: 3 Front Squats 60%
Set 2: 3 Front Squats 65%
Set 3: 5 Front Squats 70%
Set 4: 5 Front Squats 70%
Set 5: 5 Front Squats 70%
3 Second bottom pause on all reps
Rest 2-3 Minutes between sets