WOD – Week of Feb 27-Mar 3

MONDAY

Focus:
Press Complex x 4
1 Strict Press
5 Push Press

WOD:
E4MOMx4
200m Run
ME unbroken Push Press 135/95

Score Total Push Press reps

TUESDAY

Focus:
Bench Press
5-5-5-5-5
Build to a heavy 5

WOD:
For Time:
2KM Row

WEDNESDAY

Focus:
Back Squat
15-15-15

WOD:
For Time
75 Back Squats
185/125

  • Every Rack is 25 Rus. Kb Swings
    32/24

THURSDAY

Focus:
Ring MU Progressions

WOD:
25 min EMOM
Min 1: 10 Ring Dips
Min 2: 10 DB Clean + Jerk 50/35
Min 3: ME Burpees over DB
Min 4: Rest

FRIDAY

CrossFit Open 23.3

WOD – Week of Feb 20-25, 2023

MONDAY

Focus:
Snatch Complex x5
1 Power Snatch
3 OHS
1 Snatch

  • Builting to Workout weight

WOD:
For time:
30 OHS 115/75
60 DU
20 OHS
60 DU
10 OHS
60 DU

TUESDAY

Focus:
Deadlift
4 – 4 – 4 – 4 – 4

super set with
4-6 rep T2B progressions
Set 1 – kip Swing
Set 2 – Kipping Knee Raise
Set 3 – Kip to L
Set 4 – T2B

WOD:
5×3 Min Amrap – rest 1 min
3 Db Deadlifts 50/35
3 Db Hang Squat Cleans
6 T2B

WEDNESDAY

Focus:
3 Sets for Quality
10 DB Floor Press
10 Seated DB Shoulder Press
10 DB Bent Row

*build in weight

WOD:
Tabata
Air Squats
Burpees
Sit ups
Box Jumps
no rest between tabatas

THURSDAY

Focus:

Complex 3 sets

1 Power Clean
3 Front Squats
3 Push Press
3 Thrusters

  • Workout weight

Then
3 sets
kip drill
2 Kip Swings
1 Pull Up
2 Kip swings

WOD:
12 – 9 – 6
Thrusters 95/65
Pull Ups

Rest 3 mins

9 – 6 – 3
Front Squats 95/65
Bar MU

FRIDAY

Focus:
Sled Push
3 Sets Down and Back (AHAP)

Farmer Carry
3 Sets Down and Back

WOD:
CrossFit Open 23.2

WOD – Week of Feb 13-17, 2023

 

MONDAY

Focus:
Death by Kipping Pull Ups

1 Pull Up, increase by 1 rep every min
to the 12 min mark.

  • kip swings if you don’t have a kipping
    pull up (double the reps)

WOD:
21 – 15 – 9
MedBall Cleans 20/14
Sit Ups w/ MedBall

TUESDAY

Focus:
Turkish Get Ups
3/3 – 3/3 – 3/3

Single Leg Deadlifts
5/5 – 5/5 – 5/5

Bulgarian Split Squats
10 – 10 – 10

WOD:
For Time
25 DU
30 Alt Db Snatch 50/35
5 Burpee over Db
50 DU
20 Alt Db Snatch
10 Burpee Over Db
75 DU
10 Alt Db Snatch
15 Burpee over Db

WEDNESDAY

Focus:
Sumo Deadlift
7 – 5 – 3 – 3 – 3

ss w/ 30 second Handstand Hold

WOD:
Fight Gone Bad
3 Rounds
1 min Wall Balls 20/14
1 min SDLHP 75/55
1 min Box Jumps 24/20
1 min Push Press 75/55
1 min Cal Row
1 min Rest

THURSDAY

Focus:
Front Squat
5 – 5 – 5 – 5

WOD:
8 Min Amrap
20 Kb Swing 24/16kg
20 Goblet Squat
10 C2B

FRIDAY

Focus:
Shoulder Press
4 – 4 – 4 – 4 – 4

WOD:
CrossFit Open 23.1

14 min AMRAP
60 Cal Row
50 T2B
40 Wallballs (20/14)
30 Cleans (135/95)
20 Muscle ups

Thursday (2022NOV03)- WOD

Focus:
Rope Climb Technique

WOD:
For Time:
3 – 6 – 9 – 12 – 9 – 6 – 3
Devil Press 35/20
Wall Balls 20/14
C2B

Skill or Balance
Accumulate 2mins per side
Front Scale
Back Scale

Tuesday (2022OCT25)- WOD

Focus:
OHS w/ 3 second pause at the bottom
3 – 3 – 3 – 3 – 3

 

WOD:
For Time:
21-15-9
Power snatch @75/55
Wall Balls @20/14
* before each set perform 100 DU

 

Accessories:
Banded Good Mornings x 100
Pulsing Spanish Squats x 100

Thursday (2022OCT20)- WOD

Focus:
Front Squat
5 – 5 – 5 – 5

 

WOD:
Med Ball Madness
16 Min Amrap
12 Unbroken Wall Balls
10 Medball Cleans
8 Medball overhead Sit ups
6 Medball Plank Pull thoughs
100m Medball Run
Weight 30/20lbs

 

Accessories:

100 Banded Lat Pull-Downs

 

 

Wednesday (2022OCT19)- WOD

WOD:
Move Mountains
Run 1 mile
26 Burpee Box Jumps (24″/20″)
26 Strict Pull ups
26 Thrusters 95/65lbs
26 Strict Knees to Elbows
26 KB Swings 24/16kg.

1 in 26 are diagnosed with Epilepsy
This is Jenny LaBaw’s workout in honor
of the 500 miles, she ran across Colorado
which she finished on October 19th, 2015

Tuesday (2022OCT18)- WOD

Focus:
Death by Kipping Pull Ups
Beginning with 1 pull up and increasing
by 1 every min until the 10 min mark

*If eliminated begin 10 Sit Ups
every min until the 10 min mark.
then

 

WOD:
EMOM x12
Min 1: 30 sec Plank Shoulder tap
Min 2: 45 Sec Iron Chair Hold
Min 3: 15/12 Cal Row

Score reps and Calories combined

 

Finisher:

Tabata DU/SU/Multi Ropes

Monday (2022OCT17)- WOD

Focus:
Power Snatch
3 – 3 – 3

Full Snatch
2 – 2 – 2

Snatch Pull
4 – 4 – 4

 

WOD:
“Ingrid”
10 Rounds
3 Snatches 135/95
3 Burpee over bar

 

Recovery:

800m Light Run/Walk/Roll

Wednesday (2022OCT12)- WOD

Focus:
Back Squat
7 – 7 – 7

 

WOD:
For Time
75 Back Squats 225/155
every Rack 25 KB Swings 24/16kg

 

Finisher:
DB Z Press
3x
1min On
1min Off