WOD / Events

2
Feb

Friday, February 3, 2023

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Dumbbell Bench Press
2) 10/10 Single Dumbbell Row
3) 15 Behind the Back Wrist Curl

Conditioning
AMRAP 10
4-8-12-16-20, etc.
Back Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand Release)
Box Jump Overs (24/20)

1
Feb

Thursday, February 2, 2023

Conditioning/Strength
On a 20:00 Running Clock:

0:00-10:00
For Time:
12-10-8-6-4-2
Single Dumbbell Hang Squat Cluster (50/35) (FX: 35/20) (RX+: Double (50/35))
Bar Facing Burpees

10:00-20:00
Establish Heavy Complex: 1 Hang Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead
*Unbroken complex

Post-Metcon Strength/Skill
2-3 Rounds for Quality
15/15 Banded Lateral External Rotation
6-10 Strict Toes to Bar/Hanging Knee Raise

31
Jan

Wednesday, February 1, 2023

The CrossFit Open is right around the corner!
If you want to learn and/or improve your Kipping/Butterfly Pull-Ups,
join Coach Kevin for the Skills Clinic tonight at 5:45 PM!

Conditioning
Every 2:00, 4 Rounds
1) 32/24 Calorie Row (FX: 28/21) (RX+: 35/26)
2) 32/24 Calorie Bike (FX: 28/21) (RX+: 35/26)
3) 60 Double Unders (FX: 40) (RX+: 80) + AMRAP Calorie Ski
4) Rest

Post-Class Cooldown
2:00 Foam Roll Calves
2:00 Foam Roll Quads
2:00 Lacrosse Ball Shoulders Smash

30
Jan

Tuesday, January 31, 2023

“CrossFit Total
1RM Strict Press
1RM Back Squat
1RM Deadlift
*Compare to 1/22/22

Post-Class Cooldown
2:00 Saddle Pose
2:00/2:00 Pigeon Pose
10 Downdog to Seal Pose

29
Jan

Monday, January 30, 2023

Weekly OverviewEvents/Classes
MondayMuscle-Up Development
Tuesday“CrossFit Total”
WednesdayConditioning Intervals5:45 PM – Kipping/Butterfly Pull-Up Skills Clinic
ThursdayHeavy Barbell Complex Post-Metcon
FridayFunctional Bodybuilding
SaturdaySquad WOD
SundayStrict Press, Push Press, Push Jerk

Strength
Every 2:00, 5 Sets
RX+: 30 Ring Muscle-Ups for Time

RX: 2-4 Ring Muscle-Ups OR Bar Muscle-Ups

FX: 5 Banded Strict Chest to Bar Pull-Ups + 5 Ring Rows w/ 3s Pause at Top

Conditioning
3 Rounds for Time:
500/400m Row (FX: 450/350m) (RX+: 600/500m)
200m Run (RX+: 300m)
15 Burpees to 3″ Plate (FX: 10)
*18:00 Cap

28
Jan

Sunday, January 29, 2023

Strength
Every 1:30, 3 Rounds
1) 10/10 Single Leg Single Dumbbell Romanian Deadlift (FX: Single Leg Toe Touch)
2) 15 Banded Face Pulls + 15 Underhand Banded Pullaparts

Conditioning
Every 1:30, 3 Rounds
1) 18/14 Calorie Ski (FX: 16/12) (RX+: 21/16) + AMRAP Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
2) Rest
3) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16) + AMRAP Goblet Lunge (24/16) (FX: 16/12) (RX+: 32/24)
4) Rest

27
Jan

Saturday, January 28, 2023

AMRAP 25 w/ Partner
Max Calorie Row
*Every 5:00 starting at 0:00, each partner will complete the following, waterfall style (I do PU, you do PU, etc.)
-10 Hand Release Push-Ups (FX: Push-Ups)
-15 Box Jumps (24/20)
-20 Sit-Ups

26
Jan

Friday, January 27, 2023

Strength
Every 2:00, 8 Sets
1-3) 1 Split Jerk + 4 Push Jerk in Split (↑, start at 30-35% of 1RM CJ)
4-8) 2 Split Jerk (70-80%)

Conditioning
AMRAP 10
10 Push Press (115/80) (FX: 95/65) (RX+: 135/95)
10 Burpees Over Bar
2 Rope Climbs after each round (FX: 1) (RX+: 1 Legless)

25
Jan

Thursday, January 26, 2023

Conditioning
2 Rounds of 6:00 on, 4:00 off
AMRAP
20 Toes to Bar (FX: 15)
50 Double Unders (FX: 35)
10 Squat Cleans (155/105) (FX: 115/80) (RX+: 185/125)

Post-Metcon Strength/Skill
3 Rounds for Quality
Accumulate :30-:45 L-Sit on Parallettes/Ring Support or Seated L-Sit Leg Lift
30 Tibialis Raises

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