Saturday - 090324
CrossFit WOD: Metcon: CrossFit Open Workout 24.2: AMRAP in 20min of: 300m Row 10 Deadlifts 50 Double Unders *Rx: #83/56 *Scaled: #61/43
Friday - 080324
CrossFit WOD: Strength: Bulgarian Split Squat 15min build to a heavy set of 6 reps (3/3) Metcon: In Pairs: “Kelly” 5 Rounds for time: Run 400m 30 Box Jumps 30 Wallballs (#10/6) *Run together *For the wallballs and box jumps - One works, one holds in a Plank
Thursday - 070324
CrossFit WOD: Strength: Deadlift 16min build up to an RM2 Metcon: For time: Run 800m 50 V-Ups 40 C2B Pullups 30 Front Squats (#60/40) Endurance: AMRAP in 35min of: Row 500/400m 20 Russian KB Swings (#24/16) 20 Box Jump Overs 20 Knees-to-elbows
Wednesday - 060324
CrossFit WOD: Skill: 20min Handstands practice Metcon: AMRAP in 10min of: 2-4-6-8… +2 DB Hang Squat Cleans (#22.5/15,x2) HSPU
Tuesday - 050324
CrossFit WOD: Strength: Barbell Bent-Over Rows 5-5-5-5-5 Metcon: 6 Rounds for max reps: 2min work, 1min rest: 12 Air-Squats 8 Pushups 4 Hang Power Cleans (#70/45) Endurance: 3 Rounds for time: 75 Double Unders 50 KB SDHP (#16/12) 75 Double Unders 50 KB Box Step-ups (#16/12,x1)
Monday - 040324
CrossFit WOD: Strength: Overhead Lunges 4-4-4-4-4 *Rest 2:00 between sets Metcon: AMRAP in 20min of: 200m Farmer Carry (#22.5/15,x2) 20 Wallballs (#10/6) 20 Pullups Endurance: 7 Rounds for time: Bike 30/24 Cal 30 KB Swings (#16/12) 30 Situps Gymnastics: Skill: Butterfly Pull Up
Sunday - 030324
CrossFit WOD: Strength: E2.5MOM for 6 sets (15min): Hang Squat Clean + Front Squat (1+2) Metcon: For time: 40 S2OH (#43/30) 40 Box Jumps 60 Pushups 60 V-Ups
Saturday - 020324
CrossFit WOD: Metcon: CrossFit Open Workout 24.1: For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell
Friday - 010324
CrossFit WOD: Strength: Weighted Ring Dips 3-3-3-3-3-3 *Rest 2:00 Metcon: 5 Rounds for time: Run 400m 12 Thrusters (#43/30) Weightlifting: Part 1: 5 sets: 2 Muscle Snatch 1 High Hang squat Snatch 40-50% Part 2: Snatch Pull Below the knee snatch Squat Snatch 5 x 1+1+2
Thursday - 290224
CrossFit WOD: Strength: E3MOM for 15min: Back Squat 4-4-3-3-2 Metcon: 7 Rounds for time: 9 KB Swings (#24/16) 6 Goblet Jump Squats (#24/16) 3 Ring Muscle-ups Endurance: 4 Rounds for time: Run 1600-1200-800-400m 50 Plate Overhead Walking Lunges (#20/15)
Wednesday - 280224
CrossFit WOD: Strength: E2MOM for 14min: Power Snatch 2-2-2-1-1-1-1 Metcon: 3 Rounds for time: 16 DB Box Step-Overs (#22.5/15,x2) 25 Double Unders 16 HSPU 25 Double Unders
Tuesday - 270224
CrossFit WOD: Strength: Push-Press 5-5-5-3-3-3 Metcon: For time: 27-21-15-9-3 Hang Power Cleans (#43/30) Toes-to-bar Endurance: For time: 100 Wallballs (#10/6) 80 Plate G2OH (#20/15) 60 Burpee Box Jump Overs 80 V-Ups 100 Jumping Pullups
Monday - 260224
CrossFit WOD: Strength: Romanian Deadlift 5-5-5-5-5 Metcon: AMRAP in 16min of: 1 Legless Rope Climb 2-4-6-8… DB Front Rack Lunges (#22.5/15,x2) Burpees Endurance: AMRAP in 38min of: Row 100-200-300-400m… +100m 30 Air-Squats 20 Pushups 10 Pullups
Sunday - 250224
CrossFit WOD: Strength: Weighted C2B Chin-ups 15min build to a heavy set of 2 reps Metcon: For time: Run 400m 50 Deficit Pushups (#20/10kg plates) Run 400m 50 KB Swings (#24/16) Run 400m 50 Thrusters (#20/15) Run 400m
Saturday - 240224
CrossFit WOD: Strength: Overhead Squat - 12min build up to an RM3 Metcon: CrossFit Open Workout 16.4: AMRAP in 13min of: 55 Deadlifts (#102/70) 55 Wall Ball Shots (#10/6) 55 Calorie Row 55 Handstand Push-Ups
Friday - 230224
CrossFit WOD: Strength: Front Rack Reversed Lunges 6-6-6-6-6-6 (3/3) *Rest 2:30 Metcon: For time: 1-2-3-4-5-6-7-8-9-10 Dual DB Power Clean and Jerks (#22.5/15,x2) 30 Double Unders Weightlifting: Part 1: 5 sets: 3 High Hang squat Snatch 45-55% Part 2: Snatch Deadlift to knee level Snatch Pull