WOD

Weekly CrossFit Workouts 11/06/23 – 11/12/23

Monday 11/06/23Front Squat to a Box x 3 repsrest 2 minutes x 4 sets– 3 Rounds:10 Burpee Pull-ups20/15 Calories Bike Ergrest 2 minutes after each…

Weekly CrossFit Workouts 10/20/23 – 11/05/23

Monday 10/30/23A.Barbell Floor Press-20 minutes to work up to 1RM– 50-40-30-20-10Alt. DB Snatches 50/355-4-3-2-1Wall Walks Tuesday 10/31/23A.Gymnastics Strength:Weighted Chin-up 5-8 repsRest 2 minutes x 4…

Weekly CrossFit 10/23/23 – 10/29/23

Monday 10/23/23A. EMOM 10:Push Press x 3 reps @ 65-70%focus on speedB. EMOM 12:Min 1: 3-5 Ring MU/10 C2B Pullup or regular pullupsMin 2: 12…

Weekly CrossFit Workouts 10/16/23-10/22/23

Monday 10/16/23A. Every 60 sec x 10 setsFront Squat x 3-5 reps @ 55% of 1RMB. AMRAP 10:10 DB Hang Squat Cleans (50/35)35 Double Unders…

Weekly CrossFit Workouts 10/09/23 – 10/15/23

Monday 10/09/23Every :60s x 10 sets3-5 reps Back Squat @ 55% of 1RM B. 5 RFT10 DB FR Alt Lunge (50/35) (5/side)*10 Lateral Burpee over…

Weekly CrossFit Workouts 10/02/23 – 10/08/23

Monday 10/02/23A. EMOM 10Banded Deadlift x 3 reps+ AMRAP 128 Single Arm DB Push Press (R) (50/35)20 Air Squats8 Single Arm DB Push Press (L)…

Weekly CrossFit Workouts 09/24/23 – 10/01/23

Monday 09/25/23Dumbbell Rev Lunges x 16 reps rest 2 minutes x 4 sets *go AHAP*+“Jackie”1000m Row50 Thrusters 45#30 Pull-Ups Tuesday 09/26/23“Lynne”5 rounds:Max BW Bench PressMax…

Weekly CrossFit Workouts 09/18/23 – 09/24/23

Monday 09/18/23Pause Front Squat x 5 repsrest 2 minutes x 4 sets– For time:40 Calorie Row40 Goblet Step Ups (53/35) @ 20″40 Calorie Bike Erg40…

Weekly CrossFit Workouts 09/11/23 – 09/17/23

Monday 09/11/23Heels Elevated Goblet Squat x 8 repsrest 2 minutes x 4 sets+AMRAP 512 front squats (135/95)12 cal. bike ergrest 5 minutesAMRAP 59 front squats…

Weekly CrossFit Workouts 09/04/23 – 09/10/23

Monday 09/04/23Holleyman30 rounds for time of:5 wall-ball shots (20/14)3 handstand push-ups1 power clean (225/155) Tuesday 09/05/231 Strict Press + 3 Push Pressesrest 2 minutes x…

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