WODs

February 26, 2020 Wednesday

Deadlift 3RM

* Use mats. Touch and go not singles.

CrossFit Games Open 13.2


February 25, 2020 Tuesday

Weighted Pull-up 1-1-1-1-1

FT: Thrusters, Run and Rope Climbs

* Scale to 2 Supine RC to 1 RC


February 24, 2020 Monday

Push Press 2-2-2-2

Chipper: HSPU, Wall Balls, T2B, Power Cleans, Burpees and SDHP

* 22 Minute Time Cap! PC choose load you can touch and go for sets of 3-5. Must use mats. Deload bar for SDHP.


February 22, 2020 Saturday

Team WOD: Chipper: Partner Deadlifts, Partner Alternating Wall Balls, Sit-ups

* As a team of 2. Change load as you go, alternate work/rest with Sit-ups and Runs. Use mats. One bar, abMat, WB per team.


February 21, 2020 Friday

Overhead Squat 2-2-2-2

FT: Row; 5x Overhead Squats and Toes-to-bars; Row


February 20, 2020 Thursday

Push Press 3-3-3-3

10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs

* Scale HSPU to DB OR KB Press


February 19, 2020 Wednesday

Weighted Pull-up 2-2-2-2-2

Bodyweight “Fight Gone Bad”


February 18, 2020 Tuesday

Hang Squat Snatch 2-2-2-2

5 RFT: Run, Alternating DB Snatches and Alternating Reverse DB Goblet Lunges

* Choose one DB for both snatches and goblet reverse lunges


February 17, 2020 Monday

Deadlift 4RM

* Use mats. Touch and go. Do not exceed load that allows for perfect midline.

AMRAP 12 mins: Double Unders, Wall Balls and Deadlifts

* Use mats. Scale DU to singles (pogo)


February 15, 2020 Saturday

Team WOD: "Jackie" Plus

* As a team of 2, complete the row then break up reps for 2 RFT. One partner works at a time, one rower, one barbell.


February 14, 2020 Friday

Hang Squat Clean 1-1-1-1

* Use mats

AMRAP 7 mins: Lateral Burpees and Hang Cleans

* use mats


February 13, 2020 Thursday

Fight Gone Bad

* Box Jumps are 20" for all RX. No mats, don't drop bars with 10's


February 12, 2020 Wednesday

Overhead Squat 3-3-3-3

21-15-9: Overhead Squats and Ring Dips


February 11, 2020 Tuesday

Weighted Pull-up 3-3-3-3-3

AMRAP 11 mins: Power Cleans, Bar Muscle-ups and Run

*Scale to 5 strict pull-ups, 5 banded BMU or 10 supine ring rows. PC should be Touch and Go for multiple reps. Not singles.


February 10, 2020 Monday

Deadlift 5RM

* Use mats. Touch and go. Do not exceed load that allows for perfect midline.

Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

* Use mats. Scale HSPU to press or pike.


February 08, 2020 Saturday

Team WOD: Snatch Ladder

* Power snatch or full. Because Lisa and Michelle said they could easily get to max reps @ 95#

Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks


February 07, 2020 Friday

Squat Clean 1-1-1-1-1

* Use mats. Duh.