Wednesday’s WOD 03.03.21
Group Warm-up
Snatch (Weight)
*Build to a heavy single and complete 4×1 at 80% of your heavy single.
Metcon (Time)
2000m Row
*E2MOM: 10 Alt. DB Snatch
*E2MOM: 10 Alt. DB Snatch
Category: Workout of the Day
Tuesday’s WOD 03.02.21
Tuesday’s WOD 03.02.21
Group Warm-up
Metcon (Time)
With a partner..
8 Rounds:
8 Thrusters 75/115
10 Burpee Over Bar
8/12 Calorie Bike
Run 1 mile
8 Rounds:
8 Thruster 75/115
10 Burpee Over Bar
8/12 Calorie Bike
*Alternate movements, Run together.
Monday’s WOD 03.01.21
Monday’s WOD 03.01.21
Group Warm-up
Power Clean (Weight)
Testing Barbell Cycling with Max Load
**20min to Build to a 3RM TNG clean
**20min to Build to a 3RM TNG clean
Sunday’s WOD 02.28.21
Sunday’s WOD 02.28.21
Group Warm-up
Bench Press (Weight)
*Build to a heavy single
Metcon (AMRAP – Rounds and Reps)
AMRAP 11:
200m Run
20 Strict Press 35/45
20 Straight Leg Sit-Ups
200m Run
20 Strict Press 35/45
20 Straight Leg Sit-Ups
Rx+.. Plate Run 25/45
RomWod
Saturday’s WOD 02.27.21
Saturday’s WOD 02.27.21
Group Warm-up
Metcon (Time)
3 Rounds:
20 Wallballs 14/20
5 Squat Clean 135/185
20 Wallballs 14/20
5 Squat Clean 135/185
3 Rounds:
30 Double Unders
3 Squat Clean 155/205
3 Rounds:
20 Wallballs
1 Squat Clean 185/235
3 Rounds:
30 Double Unders
3 Squat Clean 155/205
3 Rounds:
20 Wallballs
5 Squat Clean 135/185
Friday’s WOD 02.26.21
Friday’s WOD 02.26.21
Group Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
200m Run
10 Pull-Ups
200m Run
10 Burpees
200m Run
10 Pull-Ups
200m Run
10 Burpees
-Rest 3-
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
100m Run
5 C2B Pull-Ups
100m Run
5 Burpees
100m Run
5 C2B Pull-Ups
100m Run
5 Burpees
-Rest 2-
Metcon (AMRAP – Rounds and Reps)
AMRAP 6:
50m Run
3 Bar Muscle-Ups
50m Run
3 Burpees
50m Run
3 Bar Muscle-Ups
50m Run
3 Burpees
Thursday’s WOD 02.25.21
Thursday’s WOD 02.25.21
Group Warm-up
Metcon (AMRAP – Reps)
EMOM 10: Max Reps w/ a Partner
KB Sumo Deadlift High Pull 35/53
KB Sumo Deadlift High Pull 35/53
*One partner works for max reps, while the other holds a plank. Switching every minute.
** RX+ 53/70
** RX+ 53/70
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
100m Farmer Carry 53/70
10 Box Jump Overs 20/24"
10 Toes to Bar
100m Farmer Carry 53/70
10 Box Jump Overs 20/24"
10 Toes to Bar
RX+ Burpee Box Jumps Overs
Wednesday’s WOD 02.24.21
Wednesday’s WOD 02.24.21
Group Warm-up
Strict Press (Weight)
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Tuesday’s WOD 02.23.21
Tuesday’s WOD 02.23.21
Group Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
800m Run
30 Russian KB Swings 53/70
30 Sit-Ups
800m Run
30 Russian KB Swings 53/70
30 Sit-Ups
Rx+.. 15 GHD Sit-Ups
Monday’s WOD 02.22.21
Monday’s WOD 02.22.21
Group Warm-up
Power Clean (Weight)
EMOM 6:
4 Power Clean @ 65-70%
*touch & go!
4 Power Clean @ 65-70%
*touch & go!
Metcon (Time)
For Time:
30/40 Calorie Bike
40 Single DB Alt. Step-Ups 35/50
20 Handstand Push-Ups
40 Pull-Ups
20 Handstand Push-Ups
40 Single DB Alt. Step-Ups
30/40 Calorie Bike
30/40 Calorie Bike
40 Single DB Alt. Step-Ups 35/50
20 Handstand Push-Ups
40 Pull-Ups
20 Handstand Push-Ups
40 Single DB Alt. Step-Ups
30/40 Calorie Bike
*18min TimeCap