Blog Archives

WOD 03/01/2024

2/29/2024

2024 CrossFit Open Workout 24.1
21 dumbbell snatches, arm 1 35/20 L1, 50/35 Prescribed
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes

WOD 02/29/2024

2/28/2024

WOD: Every 12:00 minutes, 3 Sets
1000 M Assault
800m Run
1000 M Assault
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*Machine Sub Choices
1000 M Assault
500/425m Row
450/390m Ski
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*Run Sub Choice:
32 x Shuttle Run (25/25ft)
900/780m Ski
1000/850m Row
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Bonus/Optional/Accessories - 4 Sets, for Quality
8/8 Half Kneeling KB Chop & Lift
:30/:30 second Pallof Press Hold
10/10 Single Leg Barbell Hip Thrust
Rest as needed

WOD 02/28/2024

2/27/2024

Warm-Up - 3 Sets, For Quality
10/10 Standing Pallof Press
20 Bear Plank Shoulder Taps
10 Medball Cleans
5 Hollow To Arch Rolls
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Strength: Bench Press - Every 2:00 minutes, 5 Sets
1 x 5 @ 72%, 1 x 5 @ 75%, 1 x 4 @ 77%, 1 x 4 @ 80%, 1 x 3 @ 82%
Percentage is based on your 1-rep max Bench Press
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WOD: For Time - 21-15-9
Hanging Knee Raises L1, Toe to Bar L2 & L3
Shoulder to Overhead 45/35 L1 115/75 L2, 135/95 L3
Wall Balls 14/10 L1, 20/14 L2 & L3
Time Cap: 15:00 minutes
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Bonus/Optional/Accessory: 3-4 Sets, For Quality
100ft (30m) Kettlebell Farmers Walk @ Challenging Load
5 Strict Ring Dips @ 31x1 Tempo
30 second Ring Row Hold
8-10 Ring Tricep Skull Crusher 20X1 Tempo
Rest as needed

WOD 02-27-2024

2/26/2024

Warm-Up - 2 Sets, for Quality
250/200m Row
10 PVC Pass Throughs
10/10 second PVC Pipe Prayer Stretch
5/5 Single Arm Kettlebell Windmills
5/5 KB Halos
:30 Jump Rope Practice
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Weightlifting: Take 10:00 minutes to Establish a Power Snatch + Hang Power Snatch + Power Snatch *Complex is meant to be done unbroken Goal = 85-90% of 1RM Power Snatch
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WOD: 4 Rounds for Time: 500/425m Row
75 Single Unders L1, 30 Double Unders L2, 50 DU's L3
15 Hang Power Snatch 45/35 L1, 75/55 L2, 95/65 L3
1:00 Rest
Score = Time, Including Rest
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Optional/Bonus/Accessory: 4 Sets, for Quality
20 American Kettlebell Swings, Moderate to Heavy “Unbroken”
10 Snatch Grip Romanian Deadlifts
10 Seated Barbell Calf Raises
Rest as needed

WOD 02/26/2024

2/25/2024

Warm-Up: (8:00 minutes) - 2 Sets
1:00 minute Machine Choice
8 Dual DB Sumo DL's
8 Scap Pullups
4/4 Lateral Box Step Downs
Into - 2 Sets
8 Barbell Good Mornings
8 Barbell Cossack Squats
4 Jumping Back Squats
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Strength: Back Squat - Every 2:00 minutes, 5 Sets 1 x 5 @ 72%, 1 x 5 @ 75%, 1 x 4 @ 77%, 1 x 4 @ 80%, 1 x 3 @ 82% --- WOD: 10:00 minute AMRAP 2-4-6-8....Burpee Box Jump Overs 20/14 L1, 24/20 L2 & L3 8 Dumbbell Squat Cleans 25/15 L1, 35/25 L2, 50/35 L3 10 Ring Rows L1, Pullups L2, 10 C2B's L3
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Optional/Bonus - 4 Sets For Quality
8 Single Arm KB Front Rack Bulgarian Split Squats (Each Leg)
10 Elevated Ring Rows (Feet on box)
10-15 Barbell Reverse Curls Rest as needed between sets.

WOD 02/24/2024

2/23/2024

Saturday Class Time at 8 AM:
2 Rounds with a Partner for Time
800m Run
50 Burpees to Target, 6 inch above reach
50 American Kettlebell Swings 35/26 L1, 53/35 L2, 70/53 L3
50 Goblet Lunges

Both partners will run together, but will split the rest of the workload. If a partner is back on the run before their partner they can begin to complete the required repetitions.
--- Finisher:

Every 2:00 minutes, 5 Sets
100m Row Sprint for Time
How fast can you go?

WOD 02/22/2024

2/21/2024

Warm Up: Mobility/Agility Drills then Clean Position Drills
3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
https://youtu.be/9rykSzGLllI
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Strength: 3 Attempts - Find a fastest time
12 Hang Squat Clean 75/55 L1, 105/75 L2, 155/105 L3
*Power Snatch for scaling
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WOD: 5 Rounds for time:
20 Wall Ball - 14/10 - 10 ft L1, 20/14 - 10 ft L2, 20/14 - 12 ft L3
10 Deadlifts - 135/95 L1, 185/135 L2, 225/155 L3
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Extra Credit: 800 Meter Sled Pull - 90/50

WOD 02/21/2024

2/20/2024

Warm Up: Mobility/Agility Drills then 500 Meter Row
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WOD: 4 Rounds for time
200 Meter Run
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
10 Wall Ball - 14/10 - L1, 20/14 - L2 & L3
20 Push Ups
20 American KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
20 Air Squats
10 Double Unders L1, 25 DU's L2, 50 DU's L3

WOD 02/20/2024

2/19/2024

Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Lift: Push Jerk - 10 Mins to find a 1 Rep Max or Practice
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WOD: 18 Min “Ladder”
2-4-6-8-10-12-14-16-18-20-22-24-et….
Push Jerks - 95/65 L1, 135/95 L2, 155/105 L3
Calorie Assault Bike
Pull Ups
*1 Rope Climb every 3rd set - 6, 12, 18, 24, etc.. for L3 only!
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Extra Credit: “Shoulder Blaster”
3 Rounds - Unbroken for Rx - Men 10lb Women 5lbs - small plates
15 Front Lateral Raises
15 Side Lateral Raises
15 Rear Lateral Raises

WOD 02/19/2024

2/18/2024

Warm Up: Mobility/Agility Drills then Snatch Position Drills
3 Rounds
10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position
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Lift: Snatch (pwr or full) - 12 Mins to find a 1 Rep Max or Practice
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WOD: E5Ms x 6
250/200 Meter Row
10 Burpees L1, 15 Burpees L2, 20 Burpees L3
8 DL + 8 HPC + 8 S2O - 65/45 L1, 95/65 L2, 155/105 L3
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Extra Credit: Bicep Curl 45/35 - 50 Reps