Monday’s WOD 02.01.21

Monday’s WOD 02.01.21

Group Warm-up
Power Clean (Weight)
*warm-up to 75-85% and complete:

EMOM 5
1 Power Clean @75-85%
*same weight for EMOM

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Sunday’s WOD 01.31.21

Sunday’s WOD 01.31.21

Group Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:

-Rest 1:00-

Metcon (AMRAP – Reps)
AMRAP 3:
Max Cal Bike
Metcon
3 Rounds for Quality:
:30 Flutter Kicks
:30 Superman Hold
12 Ea. DB Row

Saturday’s WOD 01.30.21

Saturday’s WOD 01.30.21

Group Warm-up
Push Press (Weight)
Metcon (Time)
2 Rounds:
800/1000m Row

into..

21-15-9
Shoulder to Overhead 65/95
Sumo Deadlift High Pull
Sit-Ups

Metcon
Accessory:
5 Rounds:
10 Seated DB Arnold Press
10 DB Hammer Curls

Friday’s WOD 01.29.21

Friday’s WOD 01.29.21

Group Warm-up
Back Squat (5×5)
*warm-up and complete 5×5 at 65-75%
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
25 Double Unders
8 Weighted Box Step Over 35/50
12 Burpee to Plate 25/45

*Rx+.. 2 DB’s

Thursday’s WOD 01.28.21

Thursday’s WOD 01.28.21

Group Warm-up

4 Rounds:
500m Row
10 DB OH Squats 35/50

Accessory:
4 Rounds:
10-15 Push-Ups
:30 Superman Hold
1:00 Plank

Wednesday’s WOD 01.27.21

Wednesday’s WOD 01.27.21

Group Warm-up
Metcon (AMRAP – Reps)
5 Rounds:
Every 3:00..
400/500m Row
Max Push-Ups in Remaining Time

Tuesday’s WOD 01.26.21

Tuesday’s WOD 01.26.21

Group Warm-up
Metcon (AMRAP – Rounds and Reps)
Kobe & Gigi Tribute Workout:

AMRAP 24:
Buy-In: 81 Double Unders

Then Max Rounds:
8 Devil’s Press
5 Strict Pull-Ups
20 Lunges
13 Box Jumps

Reps Explained:
24: 2nd Jersey Number
81: Most points scored in a game
8: 1st jersey number
5: NBA Championships
20: Years in the NBA
13: Gigi’s Age

Monday’s WOD 01.25.21

Monday’s WOD 01.25.21

Group Warm-up
Sumo Deadlift (5-5-5)
3 Rounds:
5 Tempo Sumo Deadlift
10 Ea. DB Split Squat
20 Alt. V-Ups

*Tempo 30×1
*Building from moderate to heavy

Metcon (Time)
3 Rounds:
15 Deadlifts 95/135
30 Double Unders

Immediately Into…

3 Rounds:
12 Deadlifts 105/155
24 Double Unders

Rx+.. 135/185 & 155/225

Sunday’s WOD 01.24.21

Sunday’s WOD 01.24.21

Group Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
10/12 Calorie Row
16 Lunge
30 Doubles