
WOD 1.22.21
CrossFit, WOD
A. 5 rounds for max reps:
1 Minute Rope Climb
1 Minute Rest
B. 8 rounds for max reps:
In 1 minute, perform:
6 Burpee Box Jumps 24/20"
Max Rep Back Squat 50/35KG
Rest 1 minute between rounds.

WOD 1.21.21
CrossFit, WOD
A. Work up to a heavy complex
1 Power Clean
1 Pause Jerk
1 Jerk
B. 10 rounds for time:
3 Clean and Jerk 61/43KG
30 Double Under
15 minute time cap.

WOD 1.20.21
CrossFit, WOD
A. Superset
Ring Dip
5 x Max Rep
Single Leg Romanian Deadlift
10-10-10-10-10 each leg
B. For time:
5000M Row

WOD 1.19.21
CrossFit, WOD
A. Overhead Squat
3-3-3-3-3
B. 4 rounds for time:
20 Wall Ball 20/14LB, 10/9'
10 Burpee
5 Devils Press 50/35LB

WOD 1.18.21
CrossFit, WOD30 rounds for time:
5 Box Jump 24/20"
3 Toes to Bar
1 Power Clean 100/70KG
30 minute time cap.

WOD 1.17.21
CrossFit, WOD
A. Front Rack Lunge
10-10-10-10-10
B. 4 rounds for time:
400M Run
15 Dumbbell Push Press 50/35LB

WOD 1.16.21
CrossFit, WOD
A. Establish 1RM
Snatch
B. For time:
30-20-10 reps of:
Lateral Burpee Over Bar
Hang Power Snatch 43/30KG

WOD 1.15.21
CrossFit, WOD
A. Back Squat
5-5-5-5-5
B. For Time:
15-12-9 reps of:
Thruster 61/43KG
Chest to Bar Pull Up

WOD 1.14.21
CrossFit, WOD
A. Split Jerk
3-3-2-2-1-1-1
B. For Time:
21-15-9 reps for time of:
Calorie Row
Kettlebell Swing 2/1.5P
Sumo Deadlift High Pull 2/1.5P
Box Jump 30/24"

WOD 1.13.21
CrossFit, WOD
A. 5 rounds for load and quality:
30 Seconds Ring Support
90 Seconds Rest
B. For Time:
1-2-3-4-5-6-7-8-9-10 reps of
Deadlift 100/70KG
2-4-6-8-10-12-14-16-18-20 reps of
Wall Ball 25/20LB