CrossFit WOD, February 21, 2024

CrossFit – Wed, Feb 21Warm up – Wednesday (AMRAP – Reps)Banded 7’s -into-3 sets:1:00 Row (build in pace)5 Front Squats (empty)5 Shoulder Press (empty)10 DeadbugsCrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21...

CrossFit WOD, February 20, 2024

CrossFit – Tue, Feb 20Tuesday WARM up (AMRAP – Reps)4 sets (10:00 time cap)4 Walking Lunge Steps + Torse Twist (each side)5 Clean Grip Deadlifts5 Muscle Cleans + Shoulder Press5 Hang Power Cleans + Push Press5 Power Clean and Push JerksClean and Jerk...

CrossFit WOD, February 16, 2024

CrossFit – Fri, Feb 16Warm up – Friday (AMRAP – Reps)3 sets:10 Banded Pull Aparts10 Banded Good Mornings-into-3 sets:1:00 Machine5 Muscle Snatch5 Muscle Clean + Shoulder Press3 Inch Worms10 Alt. V-UpsCrossfit Games Open 20.1 (Ages 16-54) (Time)10...

CrossFit WOD, February 15, 2024

CrossFit – Thu, Feb 15Warm up – Thursday (AMRAP – Reps) Banded 7’s -into-6:00 AMRAP30-second Row (build in pace)3 Bench Press (empty bar – build across)5 Dumbbell Front Squats5 Dumbbell Push PressBench Press (5 sets x 2 Bench Press @85% of...

CrossFit WOD, February 14, 2024

CrossFit – Wed, Feb 14Warm up – Wednesday (AMRAP – Reps)2 sets:10 Roll and Reach10 Dynamic Squat Stretch-into-6 min AMRAP15 Air Squats 10 Alternating V-Ups10 Russian KB Swings10 Box Step UpsBack Squat (5 sets x 2 Back Squats @85% of Heavy Single...

CrossFit WOD, February 13, 2024

CrossFit – Tue, Feb 13Tuesday WARM up (AMRAP – Reps)3 min machine-into-3 sets:30 Jump Rope5 Wall Ball Squats5 Wall Ball Push Press5 Wall Balls5 Wall Ball Sumo deadliftDeadlift (5 sets x 2 Deadlifts @85% of Heavy Single (Week 1) * Complete a set on the 2...

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