Workout of the Day

CrossFit WOD, March 4, 2024

CrossFit – Mon, Mar 4

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit WOD, March 1, 2024

CrossFit – Fri, Mar 1

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

F: 35lb dumbbell
M: 50lb dumbbell

Time cap: 15 minutes

https://games.crossfit.com/workouts/open/2024?division=19

CrossFit WOD, February 29, 2024

CrossFit – Thu, Feb 29

WOD (AMRAP – Rounds and Reps)

7 minute AMRAP

7 Hang Clean (95/65)

7 Burpee over Bar

7 Ring Row

rest 5 minutes

5 minute AMRAP

5 hang clean (115/85)

5 Burpee over Bar

5 Pull Up

Rest 5 minutes

3 minute AMRAP

3 hang clean (135/95)

3 Burpee over Bar

3 Chest 2 bar

CrossFit WOD, February 28, 2024

CrossFit – Wed, Feb 28

WOD (AMRAP – Rounds and Reps)

7 minute AMRAP

7 snatches (95/65)

7 Burpee over Bar

7 Ring Row

rest 5 minutes

5 minute AMRAP

5 snatches (115/85)

5 Burpee over Bar

5 Pull Up

Rest 5 minutes

3 minute AMRAP

3 Snatches (135/95)

3 Burpee over Bar

3 Chest to Bar

CrossFit WOD, February 27, 2024

CrossFit – Tue, Feb 27

WOD (AMRAP – Rounds and Reps)

10 minute AMRAP

5 wall walks

10 DL (225/155)

15 KBS (53/35)

Bench Press (3 sets 5 reps
75-85%)

Barbell WOD, February 27, 2024

Barbell – Tue, Feb 27

Walking overhead lunges with banded KB (5×20/each leg)

be aware of the space in the gym

DB bent over row w/ sec pause (5×15/each arm)

CrossFit WOD, February 26, 2024

CrossFit – Mon, Feb 26

Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

WORKOUT OF THE DAY