Work Out of the Day for Crossfit.

WOD 2.25.20

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A. Superset

One Quarter Front Squat
5-5-5-5-5

Strict Chin Up
2-2-2-2-2

B. 15 rounds for time:

5 Burpee Box Jump 30/24″
1 Rope Climb

15 minute time cap.

 

WOD 2.24.20

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A. Work up to a heavy

Single Arm Snatch

B. As many rounds as possible in 12 minutes:

40 Single Arm Kettlebell Overhead Lunge 1.5/1P
30 Single Arm Kettlebell Clean and Jerk 1.5/1P
20 Handstand Push Up

 

WOD 2.23.20

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A. Superset

Dumbbell Bent Row
5-5-5-5-5

GHD Sit Up
10-10-10-10-10

As many rounds as possible in 12 minutes:

20 Double Under
10 Wall Ball 20/14LB, 10/9FT
5 Pull Up

WOD 2.22.20

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A. Split Jerk
3-3-3-3-3
B. For time:

2 Minute Wall Sit
400M Run
30 Curtis P Complex 50/35KG
400M Run
2 Minute Wall Sit

Curtis P Complex:
1 Power Clean
1 Front Rack Lunge, Right Leg
1 Front Rack Lunge, Left Leg
1 Push Press

Compare to April 27, 2019.

WOD 2.21.20

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A. Work up to a heavy
20M Prowler Push
B. For time:

12-9-6 reps of:

Snatch 70/49KG
Bar Muscle Up

 

WOD 2.20.20

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A. Work up to a heavy
Turkish Get Up, Double
B. As many rounds as possible in 12 minutes:

5 Devils Press 50/35LB
10 Box Jump Over 24/20″
15 Abmat Sit Up

 

WOD 2.19.20

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A. Superset

Overhead Squat
2-2-2-2-2

Skill Work
Jump Rope

B. 5 rounds for time:

400M Run
15 Back Squat 61/43KG

 

WOD 2.18.20

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A. Superset

Push Press
5-5-5-5-5

L-Sit
5 x 20 Sec

B. Tabata

Toes to Bar
Push Up
Mountain Climber
Pull Up

 

WOD 2.17.20

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A. In 15 minutes build up to a heavy

Clean

B. 4 rounds for max reps:

In 2 minutes:

5 Deadlift 125/85KG
30 Kettlebell Swings 1.5/1P
Max Calorie Row

Rest 2 minutes between rounds.

Compare to April 26, 2019.

 

WOD 2.16.20

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A. Work up to a heavy complex

2 Hang Snatch Pull
1 Hang Snatch

B. 4 rounds for time:

400M Run
3 Rope Climb

15 minute time cap.