Thursday - 010224
CrossFit WOD: Strength: Back Squat 5-5-3-3-3 Metcon: 10 Rounds for time: 9 Hang Power Cleans (#43/30) 6 Burpees over the bar Endurance: AMRAP in 35min of: Row 200-400-600… +200m 25 Wallballs (#10/6) 25 V-Ups
Wednesday - 310124
CrossFit WOD: Strength: Weighted Pushups 4-4-4-4-4-4 Metcon: 2 Rounds for time: 25 DB Deadlifts (#22.5/15,x2) 25 DB S2OH (#22.5/15,x2) 125 Double Unders
Tuesday - 300124
CrossFit WOD: Skill: 20min Handstands Practice Metcon: “Fight gone bad” 3 Rounds for reps: 1min Wallball Shots (#10/6) 1min Sumo-Deadlift High-Pulls (#35/25) 1min Box Jumps 1min Push-Press (#35/25) 1min Row (calories) 1min Rest Endurance: In Pairs, AMRAP in 32min of: Partner 1: Bike 30/24 Calories Partner
Monday - 290124
CrossFit WOD: Strength: E2.5MOM for 12:30min: Power Clean (touch and go) 3-3-3-3-3 Metcon: AMRAP in 18min of: 5-10-15-20… +5 Wallballs (#10/6) 10 Pullups 15 Situps Endurance: 6 Rounds for max reps: 6min AMRAP: Row 600/500m 20 Pushups Max reps Devil-Press on remaining time (#15/8,x2)
Sunday - 280124
CrossFit WOD: Strength: Barbell Lunges (behind the neck) 10-8-8-8-6 *rest 2:00-2:30 between sets Metcon: 5 Rounds for time: 12 DB Hang Squat Cleans (#22.5/15,x1) 12 Toes-to-bar 12/9 Cal Bike
Saturday - 270124
CrossFit WOD: Strength: E2.5MOM for 12:30: Thrusters 3-3-3-2-2 Metcon: CrossFit Open Workout 23.2: 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 7.5m out/7.5m back) *Add 5 burpee pull-ups after each round. 23.
Friday - 260124
CrossFit WOD: Strength: Weighted Ring Dips 3-3-2-2-2-2 Metcon: 3 Rounds for time: 250/200 Row 20 KB Overhead Lunges (#24/16,x1) 250/200m Row 20 Box Jump Overs Skills: Main: 3-4 sets: Pull ups 5-10 Kip swings 5-10 Banded pull downs 10-15 20 Hollow rocks Metcon: IGUG x 3
Thursday - 250124
CrossFit WOD: Strength: 12min build up load for the complex: Push-Press + Push-Jerk (2+1) Metcon: AMRAP in 20min of: 64 Double Unders 32 Situps 16 Pushups 8 KB Swings (#32/24) 4 Rope Climbs Endurance: 7 Rounds for time: Bike 30/24 Cal 15 Burpees to target 15 Box Jumps
Wednesday - 240124
CrossFit WOD: Strength: E3MOM for 15min: 5 Barbell Bent-over Rows 10-20sec L-Sit Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Front Squats (#22.5/15,x2) 1-2-3-4-5-6-7-8-9-10 HSPU
Tuesday - 230124
CrossFit WOD: Strength/Speed: 12min build up load for: Snatch Balance + Overhead Squat (1+2) Metcon: 3 Rounds for time: 50 Air-Squats 7 Bar Muscle-Ups 10 Hang Power Snatch (#50/35) Endurance: AMRAP in 18min: Run 400m 25 KB Swings (#16/12) 20 Goblet Lunges (#16/12) Rest 4min and
Monday - 220124
CrossFit WOD: Strength: Front Squat 3-3-3-3-3 Metcon: AMRAP in 16min of: 8 DB Hang Clean and Jerks (#22.5/15,x1) 4 Box Jump Overs 8 Toes-to-bar 4 Box Jump Overs Endurance: 6 Rounds for time: 25 Plate G2OH (#20/15) Run 200m 25 Jump Squats Run 200m 25 Ring
Sunday - 210124
CrossFit WOD: Strength: 12min build up load for the complex: Clean Pull + Power Clean + Hang Squat Clean (1+1+1) Metcon: For time: 50-40-30-20-10 Double Unders 15 Wallballs (#10/6) 15 V-Ups
Saturday - 200124
CrossFit WOD Strength: E2MOM for 8 sets: Weighted Pushups 8-8-6-6-4-4-2-2 Metcon: CrossFit Open Workout 22.2: For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Deadlifts (#102.5/70) Bar Facing Burpees Time cap: 10min
Friday - 190124
CrossFit WOD: Strength: Weighted Pullups 3-3-3-2-2-1-1 For time: Run 800m 50 DB Snatch (#22.5/15,x1) 30 Ring Dips Weightlifting: Part 1: 5 sets: 2 Snatch Balance 55-75% 5 sets: 1 Snatch Balance 80-90% Part 2: Snatch Deadlift Snatch 5 x 1+2 65-70% 5 x 1+1 75-80%
Thursday - 180124
CrossFit WOD: Strength: E2.5MOM for 15min: 2 Split Jerks Metcon: For time: 27-21-15-9-3 KB Goblet Squats (#32/24) 5 Ring Muscle-ups Endurance: AMRAP in 36min of: 30/24 Cal Bike 20 Knees-to-elbows 10 Burpee DB Box Step Overs (#15/8,x2)
Wednesday - 170124
CrossFit WOD: Strength: Back Squat 16min build up to an RM2 Metcon: For max reps: 4min AMRAP: 8 Thrusters (#40/30) 5 Burpees over the bar Rest 1min 4min AMRAP: 8 Sumo-Deadlift High Pulls (#40/30) 5 Burpees over the bar Rest 1min 4min AMRAP: 8 Power Cleans (#40/30)