Blog Archives

WOD 02/01/2022

1/31/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Push Ups - 8 Pull Ups
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Strength/Lift: E:90 x 4
1 Strict Press + 2 Push Press + 3 Push Jerk - Build Up to Heavy 1 Rep
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WOD: For time - 36 Min Cap!
10 Inverted Barbell Row L1, 1 Rope Climb L2&L3
10 Double Dumbbell / Kettlebell Push Press - 25/15 L1, 35/25 L2, 50/35 L3
20 Inverted Barbell Row L1, 2 Rope Climb L2&L3
20 Double Dumbbell / Kettlebell Push Press - 25/15 L1, 35/25 L2, 50/35 L3
30 Inverted Barbell Row L1, 3 Rope Climb L2&L3
30 Double Dumbbell / Kettlebell Push Press - 25/15 L1, 35/25 L2, 50/35 L3
20 Inverted Barbell Row L1, 2 Rope Climb L2&L3
20 Double Dumbbell / Kettlebell Push Press - 25/15 L1, 35/25 L2, 50/35 L3
10 Inverted Barbell Row L1, 1 Rope Climb L2&L3
10 Double Dumbbell / Kettlebell Push Press - 25/15 L1, 35/25 L2, 50/35 L3

WOD 01/31/2022

1/30/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Hang Power Cleans
5 Front Squats
5 Jerks
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Strength/Lift: Complex
Squat Clean + Hang Squat Clean + Jerk
E90s x 6 Sets - Build up
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WOD: 15 Min Ladder
2-4-6-8-10-12-etc…
Squat Clean and Jerk - 65/45 L1, 95/65 L2, 135/95 L3
Pull Ups L1, C2B Pull Ups L2, Bar Muscle Ups L3

WOD 01/28/2022

1/27/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
8 Hang Power Snatch - empty bar
4 OH Squats - empty bar
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Strength/Lift: Snatch - anyhow
10 Mins to find a 1 Rep Max
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2013 CrossFit Open Workout 13.1 - 17 Min AMRAP
40 Burpees
30 Snatch - 75/45
30 Burpees
30 Snatch - 135/75
20 Burpees
30 Snatch - 165/100
10 Burpees
Max Snatch - 210/120
*Scale as needed

WOD 01/27/2022

1/27/2022

Warm Up Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Deadlifts
8 Back Squats
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Strength/Lift #1:
Back Squat - 4 x 4 Reps @70-80% - E2Ms
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Strength/Lift #2: Deadlifts
4 x 3 Reps @75 to 80% - E2Ms
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WOD: 3 Rounds for time
21 Calorie Bike
15 Banded Pull ups L1, Pull Ups L2, C2B Pull Ups L3
9 Deadlifts - 65/45 L1, 95/65 L2, 135/95 L3

WOD 01/26/2022

1/25/2022

Warm Up Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Hang Clean - empty bar
4 Front Squat - empty bar
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Strength/Lift #1:
Power Clean - Touch and Go! - E3Ms
Set #1 - Max Reps @ 70%
Set #2 - Max Reps @ 65%
Set #3 - Max Reps @ 60%
Set #4 - Max Reps @ 55%
*Once you break Touch and Go you stop
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Strength/Lift #2:
Front Squat- E2Ms
Set #1 - Max Reps @ 83%
Set #2 - Max Reps @ 79%
Set #3 - Max Reps @ 75%
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WOD: For time
50 Calorie Row
40 DB Snatch - 50/35
30 Wall Ball - 20/14
20 Wall Walks
10 Muscle Ups or 10 C2B Pull Ups
*Time Cap 20 Mins

WOD 01/25/2022

1/24/2022

Warm Up Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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WOD - Part A - For time
9 - 7 - 5
18/14/10 Band Pull Ups L1, 18/14/10 Pull Ups L2, 9/7/5 Bar MU's L3
33-27-21
Hang Knee Raise L1, Toe 2 Bar L2 & L3
*Rest 3 Mins then Part B
Part B - For time
3 Rounds
60 Ft Double DB Overhead Walking Lunges - 25/10 L1, 35/25 L2, 50/35 L3
30 Ab Mat Sit Ups L1 & L2, 30 GHD Sit Ups L3
10 Push Ups L1, 20 Push Ups L2, 30 Push Ups L3

WOD 01-24-2022

1/23/2022

Warm Up Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
3 Cleans + 3 S2O + 3 Front Squats + 3 S2O
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Strength/Lift:
10 Mins to find a 1 Rep Max on this Complex
Clean + S2O + Front Squat + S2O
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WOD Rotating EMOM x 8 Mins
Min #1 - 1-2 Rope Climbs or 3 Beginner Rope Climbs
Min #2 - 4-6 Clusters (Squat Clean into Thruster)
75/55 L1, 115/85 L2, 155/105 L3
*Rest 3 Mins then Part B
Part B - 3 Rounds
Run 800 Meters or Row / Ski 1000 Meters
40 S2O - 45/35 L1, 65/45 L2, 75/55 L3

WOD 01/20/2022

1/19/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Hang Power Snatch
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Strength/Lift #1: For time - On a 4 Min Clock
10 Power Snatch @ 80-85%
Rest 2 Min then Lift #2
Strength/Lift #2: Power Snatch
EMOM x 8 Sets - 2 Touch and Go Power Snatch @ 75%
* Rest 2 Mins then Lift #3
Strength/Lift #3: Power Snatch
E90s x 6 Sets - 5 Touch and Go Power Snatch @ 50%
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WOD: 10 Min AMRAP
15 Calorie Row / Ski
12 Burpee Box Jumps - 20/14 L1, 24/20 L2 & L3
9 Front Squats - Same weight as Lift #3

WOD 01/19/2022

1/18/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
3 DL + 3 HPC + 3 S2OH
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WOD: 45 Min Ladder
2-4-6-8-10-12-etc…
Meter Row / Ski / Bike
DL + HPC + S2OH
BB# - 95/65 L1, 135/95 L2, 155/105 L3
200 Meter Row / Ski / Bike
2 DL + 2 HPC + 2 S2OH
400 Meter Row / Ski / Bike
4 DL + 4 HPC + 4 S2OH
600 Meter Row / Ski / Bike
6 DL + 6 HPC + 6 S2OH
etc...

WOD 01/18/2022

1/17/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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WOD - Part A - 10 Min AMRAP
7 Ring Rows or Inverted Barbell Row
14 Jumping Air Squats
21 Ab Mat Sit Ups
*Rest 3 Mins then Part B
Part B - 10 Min AMRAP
25 Ft One-Arm DB OH Walking Lunge Steps - 35/25 L1, 50/35 L2 & L3
15 Double DB Deadlifts - 35/25 L1, 50/35 L2 & L3
10 Hang Knee Raises L1, 10 T2B L2 & L3
*Rest 3 Mins then Part C
Part C - 10 Min AMRAP
10 One-Arm DB Overhead Squats - 35/25 L1, 50/35 L2 & L3
5 Beginner Rope Climbs L1, 1 Rope Climb L2, 2 Rope Climbs L3
15 Ab Mat Sit Ups L1 & L2, 10 GHD Sit Ups L3