WEDNESDAY 3-3-21

WOD:

5-minutes to

500m/400m Row

Then AMRAP

12 Thrusters

12 Pull Ups

5-minutes Rest

 

5-minutes to

500m/400m Row

Then AMRAP

9 Thrusters

9 Chest-2-Bar Pull Ups

5-minutes Rest

 

5-minutes to

500m/400m Row

Then AMRAP

6 Thrusters

6 Bar Muscle Ups

Bar Weights: (95/65)/(115/85)/(135/95)

TUESDAY 3-2-21

Core & Stability Wake Up:

10-minute AMRAP

10 Pikes off Rower

8/8 Single DB OH Lunges

6/6 Single Leg DB Deadlift

 

WOD:

18-minute AMRAP

20 Single DB Snatches

20 Box Jump Overs

20 Single DB Hang Clean and Jerks

20 Cal Row

MONDAY 3-1-21

WOD:

10-9-8-7-6-5-4-3-2-1

Front Squats

– 50 Double Unders after each Set

– 155/105

 

Cash Out:

5 Rounds:

Strict Presses @ 75% of 1 RM

Strict Pull Ups

– Try for the same number across all sets

– Each Set should be challenging but maybe not a Max Effort

Sunday 2.28.2021

WOD:

Partition Anyway that you want

200 Sit Ups

150 Cal Row or 100 Cal Assault Bike

70 Single DB Bench Press on Wall Ball

Saturday 2.27.2021

Partner WOD:

30-minute AMRAP

30 Hang Squat Cleans (135/95)

20 Chest 2 Bar Pull Ups

10 Jerks

1000m Row (250m at a time)

Friday 2.26.2021

Skill/ Strength:

Build to a Heavy 2

Squat Snatch or Thrusters

– Pick which ever movement you want to use in WOD

 

WOD:

9-minute Ladder

3 Squat Snatch or Thrusters

3 Toes 2 Bar

6 Squat Snatch or Thrusters

6 Toes 2 Bar

9 Squat Snatch or Thrusters

9 Toes 2 Bar

Etc…

Suggested RX for both movements: (95/65).

– This should be a far click lighter than what you formed as a Heavy 2

Thursday 2.25.2021

WOD:

1,000m/750m Row or 800m Run

Then

10-9-8-7-6-5-4-3-2-1

Strict Presses

50 Double Unders after each set

– Strict Press 60% of 1RM

Wednesday 2.24.2021

WOD:

12-minute AMRAP

2 Rounds:

5 Power Cleans (135/95)

10 Wall Balls

2 Rounds:

5 Power Cleans (155/105)

10 Wall Balls

2 Rounds:

5 Power Cleans (175/115)

10 Wall Balls

Etc.

– Keep going up in weight every 2 Rounds (20/10)

 

Cash Out:

5-7 Rounds of Gymnastic Move of Choice

– 10 Monster Sit Ups after each Round

OR

1 mile Run

– It’s supposed to be pretty warm Wednesday, so if you want to get outside, here’s your shot!

Tuesday 2.23.21

WOD:

AMRAP 13

600m/500m Row

9 Deadlifts

12 Single Dumbbell Burpee Box Step Over

Suggested RXs: Deads (275/185) , DB(50/35)

 

Cash Out:

3 Rounds:

10 Alternating Lunges with DB OH in Right Hand

10 Alternating Lunges with DB OH in Left Hand

10/10 DB Row

– Ideally using same DB as you used in WOD

Monday 2.22.21

On February 22nd many CrossFit across the US are completing WOD’s to promote awareness of the fact that approximately 22 Veterans a day die by suicide.

 

WOD:

22-minute AMRAP

22 Kettlebell Swings

22 Pull Ups

22 Push Ups

22 Goblet Squats

– 22 Double Unders after each movement

– Go with a kettlebell that is heavy for you….or not.

– The Round ends after your 4th set of Dubs

 

Cash Out:

5 minutes Calve Mashing on your Kettlebell

4 minutes Pigeon Stretch