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