Wed, Feb 15, 2023
WOD
2 RFT
Run 800m
Sled Push D/B 45/25#
Bike 2,000/1,800m
Lunges Down/ jog back (yard)
Row 1,000/900m
Lunges Down/ jog back (yard)
Ski 1,000/900m
Tues, Feb 14, 2023
WOD
1) For Time
100 sit-ups
2)Shoulder Press
6 x 2 ascending
3) 3 RFT
Push-ups E 35/25, Rx1 30/20, Rx2 25/15, Rx3 20/10
Ski 350/315m
Pull-ups E 25, Rx1 20, Rx2 15, Rx3 10
8 Pwr Snatch 95/65
Mon, Feb 13, 2023
WOD
1) Row Sprints
4 x 350/315m
W 1:00 min rest between sets
2) Backsquat
5 x 3 ascending
3) 4 RFT
Wallballs E 25, Rx1 20, Rx2 15, Rx3 12
Box jumps E25, Rx1 20, Rx2 15, Rx3 12
5 Cleans E 225/155, Rx1 185/125, Rx2 155/105, Rx3 135/85
Fri, Feb 10, 2023
WOD
1) Snatch
15 mins to hit
3 rep max
2) Bench Press
5 x 2 ascending
3) 3 RFT
20 S2O E 185/125, Rx1 155/105, Rx2 135/95, Rx3 115/75
Row 350/315m
Pull-ups E 30, Rx1 25, Rx2 20, Rx3 15
Thurs, Feb 9, 2023
WOD
1) 9 min Emom
16 DB Clean E 70/50, Rx1 60/40, Rx2 50/35, Rx3 35/20
GHDSU E 20, Rx1 17, Rx2 14, Rx3 12
20 DB Snatch same as above
2) Deadlift
5 x 2 ascending
3) 3 RFT
Bike cals 25/20
Dus E 125, Rx1 75, Rx2 50, Rx3 125 singles
40 ft DB OH lunges E 50/35, Rx1 40/25, Rx2 35/20, Rx3 25/15 (2 DBs)
Wed, Feb 8, 2023
WOD
6 rFt
Run 100m
3 Burpees
Bike 250/225m
3 Burpees
Row 125/112m
3 Burpees
Ski 125/112m
3 Burpees
Tues, Feb 7, 2023
WOD
1) Push Press
5 x 4 ascending
2) CrossFit Open 21.3 & 21.4
21.3
15 Front squats 95/65
30 T2B
15 Thruster 95/65
Rest 1 min
15 Front squats 95/65
30 C2B pull-ups
15 Thrusters 95/65
Rest 1 min
15 front squats 95/65
30 Bar Mups
15 Thrusters 95/65
15 min time cap
Then go right into 21.4 and you have 7 mins
If you finish before 15 mins, your 7 mins immediately starts
To hit max load of this BB complex
Deadlift
Clean
Hang clean
Jerk
Mon, Feb 6, 2023
WOD
1) 3 RFT
20 Wallballs E 30/20 10’ Target
GHDSU E 20, Rx1 17, Rx2 14, Rx3 12
20 KB swings Rx1 70/53, Rx1 62/44, Rx3 53/35, Rx3 44/26
2) Backsquat
6 x 6 ascending
3) 10 min amrap
200 m Run
8 DB thrusters E 70/50, Rx1 60/40, Rx2 50/35, Rx3 35/20
Fri, Feb 3, 2023
WOD
1) For Time
100 sit-ups
2) Bench Press
6 x 6 ascending
3) 12 min Cap
3 Rounds
12 Pwr Snatches 115/75
12 pull-ups
2 mins rest
3 Rounds
12 Pwr Cleans 115/75
12 C2B
Thurs, Feb 2, 2023
WOD
1) CrossFit Open workout 12.1
7 disgusting minutes of Burpees
Jump to a target 6 inches out of your full extended one arm reach
2) Deadlift
5 x 5 ascending
3) 8 min amrap
20 Wallball 20/14# (Elite use 30/20 to 10 ft target)
Ski 250/225m
15 T2B
Wed, Feb 1, 2023
WOD
3 RFT
Run 400m
Sled Push 45/25 D/B
Bike 1,000/900m
Sled Push 45/25 D/B
Row 500/450m
Tues, Jan 31, 2023
WOD
1) 3 RFT
Rope climbs E 4, Rx1 3, Rx2 2, Rx3 1
HSPUs E 25, Rx1 20, Rx2 15, Rx3 20/15 push-ups
2) 15 mins
1 RM C/J
3) 2 RFT
Row 500/450m
8 Hang Pwr Snatch E 165/115, Rx1 145/100, Rx2 115/75, Rx3 95/65
Ski 500/450m
8 S2O - same
Mon, Jan 30, 2023
WOD
1) 12 min Emom
Wallballs E 18, Rx1 16, Rx2 14, Rx3 12
GHDSU
Box jumps
Row
2) Backsquat
5 x 5 ascending
3) 4 RFT
Run 200m
8 Pwr clean E 205/145, Rx1 185/125, Rx2 165/115, Rx3 135/95
Fri, Jan 27, 2023
WOD
1) 3 RFT
Bike 15/12 cals
4 squat cleans E 225/160, Rx1 185/125, Rx2 155/105, Rx3 135/85
Bike 15/12 cals
12 Deadlift - same # as above
2) Backsquat
5 x 3 ascending
3) 8 min amrap
24 DB Snatch E 70/50, Rx1 60/40, Rx2 50/35, Rx3 35/20
8 Burpee Box Overs 20”
12 DB FR Lunges - same # as above
Thurs, Jan26, 2023
WOD
1) Ski Sprints
5 x 250m
30 seconds rest between
2) Shoulder Press
5 x 4 ascending
3) 15 min amrap
5 pull-ups
10/7 push-ups
15 Air Squats
Wed, Jan 25, 2023
WOD
1) For Time
Run 200m
30 Box jumps
Bike 500/450m
30 step ups
Row 250/225m
30 sit ups
Ski 250/225m
30 WB twists 20/14#
Run 400m
15 Box jumps
Bike 1,000/900m
15 Step ups
Row 500/450m
15 Sit ups
Ski 500/450m
15 WB twists
Run 600m
5 Box jumps
Bike 1,200/1,080m
5 Step ups
Row 750/675m
5 Sit-ups
Ski 750/675m
5 WB twists
Tues, Jan 24, 2023
WOD