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Friday, 2/23/24
EVERY 2:00 x 5 SETS: *3 Pause Bench Press *Pause for 2 Seconds on Chest Every Rep Workout AMRAP x 16 MINUTES 15/12 Cal Bike 1 Rope Climb 15 Toes to Bar 1 Rope Climb 15 Burpees
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Thursday, 2/22/24
FOR TIME 3 Rounds 10 Alt. Pistols 20 Goblet Squats 500m Row 3 Rounds 10 KB Step Overs 20 Russian Swings 500m Row 3 Rounds 10 KB Sumo Deadlift High Pull 20 x 10m Shuttle Touches
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Wednesday, 2/21/24
EMOM x 15 MINUTES MIN 1 – 20 Double Unders (40 Singles) MIN 2 – 5 Shoulder to Overhead* MIN 3 – 2 Bar Muscle Ups (5 Pull-Ups) Workout 3 ROUNDS FOR TIME 100 Double Unders 25 Shoulder to Overhead 10 Bar Muscle-Ups
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Tuesday, 2/20/24
BACK SQUAT Every 2 Minutes x 5 Sets: 1 Pause Back Squat (3 Sec) + 1 Double Bounce Back Squat (1 + ¼) + 1 Back Squat Build to a Heavy Complex Workout – Performance FOR TIME 1 Mile Run 150/125 Cal Bike
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Monday, 2/19/24
Power Clean ON A 12:00 MINUTE RUNNING CLOCK…. Build to a heavy 3-Rep “Touch and Go” Power Clean Benchmark Workout – Performance The Chief Max rounds in 3 minutes of:3 Power Cleans6 Push-ups9 SquatsRest 1-minute.Repeat for a total of 5 cycles
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Monday 2/29/24
Can CrossFit Enhance Longevity and Quality of Life? 📚 Inside This WEEKS Newsletter: 💪👧👦 CrossFit Youth Coach 🏋️♂️🔥 CrossFit Open 🏥 CPR Cert 🏋️♂️ Week of WODs
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Sunday, 2/18/24
AMRAP x 15 MINUTES 15 DB Sumo Deadlifts 15 DB Deficit Push-Ups 15 Sit-Ups* 100m DB Farmer Carry *GHD Sit-Ups Optional.
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Saturday, 2/17/24
Open Workout 20.5 For time, partitioned any way: 40 muscle-ups80-cal. row120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.
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Friday, 2/16/24
EVERY 2:00 x 5 SETS* 1 Power Clean + 1 Hang Power Clean + 1 Hang Clean** *Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is to start heavier and build to heavier. **Option for Squat or Power. Workout FOR TIME 400m Run 30 Box Jumps 15 Power Cleans […]
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Thursday, 2/15/24
Every 6 Minutes x 4 Sets: 24 Alt. DB Snatch 20m Single DB Front Rack Walking Lunges (10m/side) 24 Sit-ups 2 Turkish Get-ups (1/side)
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Wednesday, 2/14/24
“The Break Up” Teams of 2 EMOM for as Long as Possible: 1,2,3,4,5,6…. Push Press Burpees **Each Athlete will have their own barbell and will work at the same time. EMOM both Athletes will complete the given reps in the ladder. “The Make Up” Teams of 2 6 Rounds (Alternating) 5 Squat Cleans 10 Pull […]
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Tuesday, 2/13/24
Close Grip Bench Press EVERY 2 MINUTES x 4 SETS Build to a Moderate-Heavy 8 Reps Workout – Performance “Diane” 21-15-9 Reps For TimeDeadlifts Handstand Push-Ups
