Work Out of the Day for Crossfit.

WOD 2.1.23

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A. EMOM For 3 Rounds Minute 1: Max Reps Single Arm Dumbbell Floor Press - Right Minute 2: Max Reps Single Arm Dumbbell Row - Right Minute 3: Max Reps Single Arm Dumbbell Floor Press - Left Minute 4: Max Reps Single Arm Dumbbell…

WOD 1.31.23

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"Barbara" 5 Rounds 20 Pull-ups 30 Push-up 40 Sit-ups 50 Air Squats 3 Minute Rest Between Rounds  

WOD 1.30.23

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A. Clean Complex E2MOM For 5 Rounds 1 Slow Pull Power Clean + 1 Power Clean + 1 Hang Power Clean B. "Elizabeth" 21-15-9 Reps Of Clean 61/43 Ring Dip  

WOD 1.29.23

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A. Build To A Heavy Complex: 1 Heaving Snatch Balance + 2 Overhead Squat B. For Time 30-20-10 Reps Of Bar Facing Burpee Overhead Squat 30/20  

WOD 1.28.23

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A. Super Set Bradford Press To Full Press 3-3-3-3-3 Skill Work Rope Climb Prep + Progressions B. 11 Minute AMRAP 50 Double Under 10 Alternating Dumbbell Snatch 50/35# 1 Legless Rope Climb  

WOD 1.27.23

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A. For Load & Quality E3MOM For 3 Rounds 100M Run or 125M Row 100 Feet Cross Body Carry 20 Second Side Plank / side B. "CrossFit Games Open 17.4" 13 Minute AMRAP 55 Deadlift 102/70 55 Wall Ball 20/14#, 24/20" 55…

WOD 1.26.23

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A. "Eva" 5 Rounds For Time 800 Meter Run 30 Kettlebell Swing 2/1.5P 30 Pull Up

WOD 1.25.23

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A. EMOM For 5 Rounds Minute 1: 1 Single Arm Kettlebell Deadlift + 1 Single Arm Kettlebell Clean + 1 Single Arm Kettlebell Front Rack Reverse Lunge / side Minute 2: 8 Single Arm Kettlebell Split Squat Press - Left Minute 3:…

WOD 1.24.23

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A. Super Set Sumo Deadlift 5-5-5-5-5 Dumbbell Z-Press 5-5-5-5-5 B. 10 Minute AMRAP 10 Sumo Deadlift High Pull 34/25 5 Handstand Wall Walk

WOD 1.23.23

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A. Squat Conditioning Alternating EMOM For 12 Minutes/Rounds Odd Minutes/Rounds: 3 Front Squat Even Minutes/Rounds: 6 Back Squat B. 12 Minute AMRAP 1 Round Macho Man 61/43 15 T2B 1 Round Of Macho Man: 3 Power Clean 3…