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WOD

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23 Feb Feb. 24

CrossFit WOD

CF Open Workout 18.1
AMRAP 20
8 T2B
10 Single Arm DB Hang Clean and Jerks (50/35, 5L/5R)
14/12 Cal. Row

ETB30

AMRAP 15
200m Run
50 Double-Unders (or 30 seconds of Single-Unders)
12 sec. Hollow Hold
30 sec. Wall Sit
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Feb. 23

CrossFit WOD a) Every 90 seconds for 9 minutes (6 sets) 7 Power Clean (singles) b) 5 Rounds 1 minute max Cal. Row 1 minute max Push-ups 1 minute max Jumping Lunges 1 minute Plank Hold 1 minute Slamballs 1 minute rest ETB30 AMRAP 12…

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Feb. 22

CrossFit WOD a) Strict Press (5-3-1+, rest 2 minutes between sets) b) AMRAP 8 50 Double-unders 20 Wallballs 15 V-ups ETB30 EMOM x 15 Min1: 15-20 Medball Cleans Min 2: 70 Double-Unders (or 45 sec Single-Unders) Min 3: 45 sec. Plank Hold

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Feb. 21

CrossFit WOD a) Deadlift (5-3-1+, rest 2 minutes between sets) b) 3 Rounds 1 minute max Cal. Row 1 minute max Double-Unders 1 minute max Pull-ups 1 minute max Slamballs 1 minute rest ETB30 3 RFT 400m Run 20 Alternating DB Snatch 20 V-ups

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Feb. 20

CrossFit WOD a) Floor Press (5-3-1+, rest 2 minutes between sets) b) For time (teams of 2) 100 Wallballs 100 Box Jump-overs 100 Burpees 100 Box Jump-overs 100 Wallballs ETB30 EMOM x 6 12 sec. Cal. Row Sprint (PE 100%) * Slow row the remaining…

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Feb. 19

CrossFit WOD a) Back Squat (5-3-1+, rest 2 minutes between sets) b) For time 15-12-9 DB Power Cleans (mod) DB Push Press (mod) Immediately into 15-12-9 Alternating DB Power Snatch (Mod) Ring Dip ETB30 3 Rounds 90 sec. Max Cal. Row Rest 30 seconds 45…

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Feb. 18

CrossFit WOD For Time 1000m Run 20 Rope Climbs 1000m Run ETB30 4 Rounds (1 minute stations) 30m Shuttle Run Wallballs Ring Rows Rest

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