Crossfit Open WOD 2/18/23
23.1 Complete as many reps as possible in 14 minutes of: 60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans♂ 20-lb... Read More
WOD 2/17/23
23.1 Row Practice 3 x 30 (men) / 20 (women) cal row Then…. WWPF 20 Min AMRAP – Relay Style 1 Rope Climb 10 Burpees... Read More
WOD 2/16/23
Hang Power Clean 2-2-2 Then…. AMRAP 15 Minutes 10 T2B or T2 Rings 10 Hang Power Cleans 115/73 10 Front Rack Lunges 10/8 Cal Bike... Read More
WOD 2/15/23
Deadlift: 3 x 5 @ 85-88% (3 sec eccentric) Dips: 3 x 6 (3 sec negative) Then…. “Helen” 3 Rounds 400m Run 21 KB Swings... Read More
WOD 2/14/23
EMOM 10 Minutes 1 Snatch Pull + 1 Low Hang Snatch Then….. AMRAP 18 Minutes 18 Cal Row (18 Cal ski or run 400m if... Read More
WOD 2/13/23
Pause Front Squats: 3 x 2 @ 85-90% Then… 10 MIN AMRAP 10 Thrusters, 75/53 30 Double Unders
WOD 2/12/23
Olympic Lifting -2 Snatch Pulls + 1 Snatch: 5 x 1 @80%+ -Zombie Front Squats: 3 x 5 -Jerk w/ pause in catch: Work up... Read More
WOD 2/11/23
10-15 Minutes HS Walk Practice Then…… Happy 50th Birthday to Rob Capone!! AMRAP 18 Minutes-not for maximal intensity 10 Trap Bar or Double KB Deadlifts... Read More
WOD 2/10/23
Hang Snatch: 1-1-1 Then… WWPF – 20 Min AMRAP 400m Synchronized Run 30 Alt Hang Snatch, 95/63 20 HSPU (partner holds HS) 10 Synchronized Strict... Read More
WOD 2/9/23
Happy 53rd Birthday to Ara!!!! 15 Minutes to a Heavy Bench Press Then….. 53 Wall Balls 5 Bar Muscle Ups 53 Hand Release Pushups 5... Read More