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 ...
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 ...
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 ...
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 ...
Sunday 2.21.2021
WOD: 100m Row or 100m Run or 10 Burpees 10 Plank Drags with KB 200m Row or 200m Run or 20 Burpees 20 Sumo Deadlift High Pulls w KB 300m Row or 300m Run or 30 Burpees 30 Curtsey Lunges with K40 Sit Ups 400m Row or 400m Run or 40 Burpees 40 Sit Ups ...
Saturday 2.20.2021
WOD: Laura With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb. CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to comments 5 minutes Rest then.. ...