Thurs, Feb 23,2023

1) Snatch

15 mins to hit 1 RM

2) Backsquat

4 x 4 same 85%1RM

3) 9 min amrap

DB lunges 40ft 50/35

Dus 100 Rx2 50, Rx3 100 singles

Wed, Feb 22, 2023

WOD

1) 3 RFT

Run 400m

Bike 1,000/900m

Rower 500/450m

Ski 500/450m

2 mins Rest

Tues, Feb 21, 2023

WOD

1) 4 RFT

15 KB swings 53/35

15 GHDSU

Row 250/225m

2) BB complex

5 x

2 push jerk/ 2 push press/ 2 push jerk

3) 8 min amrap

8 Sumo Hi pull E 155/105, Rx1 135/95, Rx2 115/75, Rx3 95/65

8 HSPu E deficit/strict 7”(2 45# plates), Rx1 Strict, Rx2 HSPUs , Rx3 pushups

Monday, Feb 20, 2023

WOD

1) 5 RFT

Bike 15/12 cals

12 Box jump 24/20

2) Backsquat

5 x 3 ascending

3) 8 min amrap

8 Hang Pwr Clean 115/75

8 Bar facing Burpees

Fri, Feb 17, 2023

WOD

23.1 Open workout

14 min cap

60 cal Row

50 T2B

40 Wallballs 20/14#

30 cleans 135/95

20 Ring Mups

Thurs, Feb 16, 2023

WOD

1) 3 RFT (7 min cap)

25 Wallballs 20/14#

15 T2B

2) Front squat

4 x 5

3) 3 RFT (9 min cap)

12 squat cleans E 155/105, Rx1 135/85, Rx2 115/75, Rx3 95/65

12 Bar facing burpee

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