WOD

Weekly CrossFit Workouts 01/15/24 – 01/21/24

Monday 01/15/24A. Every 2 minutes x 5 sets3-5 Close Grip Bench Press @ RPE 7-8B. AMRAP 1210 Cross Body DB Muscle Snatch (50/35)8 Strict Pull…

Weekly CrossFit Workouts 01/08/24 – 01/14/24

Monday 01/08/24A. Back Squat3 x 8rest 2 minutes b/t sets*build on each set*B. Every 2 minutes x10 minutes12/10 Calorie Bike Erg9 Deadlifts @ 135/955 HSPU…

Weekly CrossFit Workouts 01/01/24 – 01/07/24

Monday 01/01/24New Year’s Day- CLOSED Tuesday 01/02/24A. Every 2 minutes x 10 minutes1 Power Clean *building*B. 7 Rounds7 Deadlifts7 Hang Power Cleans7 Front Squatsrest 1…

Weekly CrossFit Workouts 12/25/23 – 12/31/23

Monday 12/25/23Christmas Day- Closed Tuesday 12/26/234 sets:8-10 Bench Pressrest :308 Pendlay Rows*buildingrest :30Max Cal Ski in :60rest 3 minutes+1 minute Weighted Plankrest 1 minute x…

Weekly CrossFit Workouts 12/18/23 – 12/24/23

Monday 12/18/23A. EMOM 10: 3 Power Snatches *building in weight*+3 minute AMRAP:40 Double Unders20 DB Snatches Alt. 40/20lbsMax T2B with remaining timeRest 2:00 x 3…

Weekly CrossFit Workouts 12/11/23 – 12/17/23

Monday 12/11/23A. Bench Press10-8-6-4-2Rest 2 min bt sets+For Time:800m/700m Row50 Push Press (75/55)10 Muscle Ups (or 20 C2B Pullups/Pullups*12 min cap* Tuesday 12/12/23Every 5 min…

Weekly CrossFit Workouts 12/04/23-12/10/23

Monday 12/04/23 A. Front Squat10-8-6-4-2 Rest 2 min bt sets– Every 3 min x 15 min (5 sets):10 DB Power Cleans (50/35)10 DB Front Squats…

Weekly CrossFit Workouts 11/27-23 – 12/03/23

Monday 11/27/23A. Push Press10-8-6-4-2rest 2 minutes b/t setsB. Every 5 minutes x 15 minutes (3 sets)15/12 Calorie Row15 Burpee Broad Jumps15/12 Calorie Bike Erg Tuesday…

Weekly CrossFit Workouts 11/20/23 – 11/26/23

Monday 11/20/23A. Back Squat10-8-6-4-2rest 2 minutes b/t sets B. 21-15-9Dumbbell Thrusters (50/35)Push-Ups* *scale up to HSPU for those who have it Tuesday 11/21/23Every 4 minutes…

Weekly CrossFit Workouts 11/13/23 – 11/19/23

Monday 11/13/23A. Sumo DeadliftBuild to a tough triple in 12 minutes B. AMRAP 1010 Pull Ups*5 Single Arm DB Push Press/side @ 50/3510 Box Jump…

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