CrossFit WOD, January 28, 2021
1.28.2021Skill WorkKipping & butterfly Pull Up, T2B C2B Bar MUMetcon (AMRAP - Rounds and Reps)18 min amrap 5 T2B 6 Box Jump 24/20" 7 Pull [...]
1.28.2021Skill WorkKipping & butterfly Pull Up, T2B C2B Bar MUMetcon (AMRAP - Rounds and Reps)18 min amrap 5 T2B 6 Box Jump 24/20" 7 Pull [...]
1.27.2021Metcon (Time)min 0-6 15-12-9 deadlift 155/105 (rx+) 225/155 Med Ball Cleans 20/14Metcon (Time)min 6-12 ROW bike/ski 45/36Metcon (Time)min 12-18 15-12-9 Russian KB Swings 53/35 (rx+) [...]
1.26.2021Shoulder Press (3x10 60%)Push Jerk (3x3 80%)Metcon (AMRAP - Rounds and Reps)13 min amrap 10 OH Lunge 75/55 (rx+) 95/65 8 power snatch 12 wall [...]
1.25.2020StrengthCleans 2x5 45% 1x5 55% 1x3 65% 1x2 75%Clean (2x2 80%)Crossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb [...]
1.24.2021Deadlift (5 @ 75%, 3 @ 80%, max @ 85%)Bench Press (5x5 75-80%)500m Row (Time)Max Effort 500m Row500 m Ski Erg (Time)
1.23.2021Back Squat (5 @ 75%, 3 @ 80%, Max @ 85%)Metcon (AMRAP - Rounds and Reps)7 min amrap 5 box jumps 24/20" (rx+) 30/24" 3 [...]
1.22.2021The Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A [...]
1.21.20201Skill WorkRope ClimbsMetcon (Calories)4 min amrap Row for Calories 1 min restMetcon (AMRAP - Reps)4 min amrap Rope Climbs 1 min restMetcon (AMRAP - Reps)4 [...]
1.20.2021Accessory Work3x 8 banded leg extensions 8 Knee to floor sissy squats 6 bulgarian split squat 6 zottman Curls 8 Band Pull aparts 8 DB [...]
1.19.2021Shoulder Press (5 @ 75%, 3 @ 85%, max @ 95%)Metcon (Time)3 RFT 40 Cal row/ski/bike 25 SDLHP KB 53/35 (rx+) 70/53 25 KB Swings [...]