WOD / Events

12
Feb

Tuesday, February 13, 2024

CrossFit Total
1RM Strict Press
1RM Back Squat
1RM Deadlift
*Compare to 1/31/23

Fx:
Strict Press 3×5 (75-80%)
Back Squat 3×5 (75-80%)
Deadlift 3×5 (75-80%)

Cooldown
2:00 Saddle Pose
1:00/1:00 Pigeon Pose
:30-1:00 Down Dog to Seal Pose

11
Feb

Monday, February 12, 2024

Weekly OverviewEvents/Classes
MondayUpper Body Pull, Shoulder Health
TuesdayCrossFit Total
WednesdayValentine’s Day
Partner WOD
5:45 PM – Rope Climb
Skills Clinic
ThursdayClean Complex
FridayUnilateral Upper Body
SaturdaySquad WOD
SundayUnilateral Lower Body11:15 AM – Power Yoga

Strength
Every 1:30, 3 Rounds
1) 10 Banded Strict Chest to Bar Chin-Ups
2) 10 Banded Straight Arm Pulldown w/ Pause at Bottom
3) 10 Incline Dumbbell Seal Row
4) 10 Prone Swimmers

Conditioning
AMRAP 10
10-20-30, etc.
Burpee Pull-Ups (FX: 6″ Target) (RX+: Chest to Bar Pull-Ups)

After each round, complete:
15 Sit-Ups
50 Double Unders (FX: 35)

10
Feb

Sunday, February 11, 2024

Strength
Every 1:30, 4 Rounds
1) 50′ Single Arm Backwards Sled Pull (each side)
2) 50′ Single Kettlebell Farmer’s Carry (each side)
3) :15 Side Plank + 10 Side Plank Hip Touches (each side)

Conditioning
AMRAP 10
20 Wall Balls (20/14)
20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)

9
Feb

Saturday, February 10, 2024

Squad WOD
8 Rounds of 3:00 on/1:00 off – w/ Partner, Split Reps Any Way
Partner 1: Max Calorie Row
Partner 2:
AMRAP
6 Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95)
8 Front Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
12 Box Jumps (24/20)
*Two Scores: Total Calories Rowed and AMRAP

8
Feb

Friday, February 9, 2024

Strength
Every 2:30, 6 Sets
1-3) 3 High Hang Squat Snatch (65-70%)
4-6) 2 High Hang Squat Snatch (70-75%)
*Hold onto bar between reps

Conditioning
AMRAP 12
200m Run
12 Single Dumbbell Snatch (50/35) (FX: 35/20)
20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′ in 20′ Unbroken Segments)

7
Feb

Thursday, February 8, 2024

Conditioning
EMOM 35
1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)
2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)
3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
4) 7 50′ Shuttle Runs (FX: 6) (RX+: 8)
5) 50 Crossover Single Unders (FX: 40) (RX+: 60)
6) AMRAP Line Facing Burpees
7) Rest
*Score is total Line Facing Burpees

6
Feb

Wednesday, February 7, 2024

CORE-FLEX tonight at 5:45 PM!
Come strengthen and stabilize your core!

Strength
Every 1:30, 5 Rounds
1) 4-6 Strict Handstand Push-Ups
– FX: Kipping
– RX+: Wall Facing AND/OR Deficit
– SC: Pike/Box, Abmat Kipping

2) 4-6 Bar Muscle-Ups
– FX: 1-3 OR Chest to bar Pull-Ups
– RX+: Ring Muscle-Ups
– SC: Pull-Ups OR Banded Strict Pull-Ups

Conditioning
For Time:
30 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
45 Sit-Ups (RX+: 60)
into…
3 Rounds of
10 Push Press (115/80) (FX: 95/65) (RX+: 135/95)
15 Toes to Bar (FX: 10) (RX+: 20)
*12:00 Cap

5
Feb

Tuesday, February 6, 2024

Strength
In 20:00
Establish 1RM Front Squat

FX:
3RM Front Squat

Conditioning
In 8:00
24/18 Calorie Bike (FX: 18/14) (RX+: 30/22) (1:00 Cap)
into…
AMRAP
50 Double Unders (FX: 35)
10 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 115/80)

4
Feb

Monday, February 5, 2024

Weekly OverviewEvents/Classes
Monday3RM Bench Press
Tuesday1RM/3RM Front Squat
WednesdayGymnastics Development5:45 PM – Core Flex
ThursdayLong Conditioning
FridaySnatch
SaturdaySquad WOD
SundayCore, Machine Intervals

Strength
In 15:00
Establish 3RM Bench Press

Conditioning
AMRAP 12
250/200m Row (FX: 200/150m)
15 Hand Release Push-Ups (FX: 10)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless Rope Climbs)