Gym WODs

Monday Mar 06, 2023

Over 20 minutes:

OH Squat

3-3-3-3-3

*Build to a challenging 3 from the rack*

Between sets:
2/2 KB Snatch
10 Deadbugs
10 Bicycle Crunches, total
15 Double Unders
10 min. AMRAP:

10-20-30-40…
KB Snatches, total
Bicycles, each way
Double Unders x 2 (20-40-60)

Saturday Mar 04, 2023

8-10 minutes:
5-8 DB Bench
5/5 DB Bent Over Row
15 Pull Aparts
10 Deadbugs
50 Single Unders

20 min. EMOM:

DB Bench x 8-10 reps
DB Bent Over Row x 8 each arm
Bear Crawl x 40ft.
100 Single Unders
For time:

800m Partner Run
50 Lunges
40 Single Arm DB Push Press
30 Wall Balls
20 V-Ups, each
600m Row, each - same time
50 Lunges
40 Single Arm DB Push Press
30 Wall Balls
20 V-Ups, each

Friday Mar 03, 2023

Everyone does 2 rounds:
3 Inchworms
:30 Down Dog
10 Push Ups
10 Deadbugs
3 Light Power Snatch
100 Single Unders

First group, cycle:
1 Wall Walk
15 Double Unders
3-5 Power Snatch
:30 Child’s Pose
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups 50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups 50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

Thursday Mar 02, 2023

50:00

Foundation Training Video
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
350m Row
1:00 OH Barbell Hold
10 Down to Updog Transitions
20 Sit Ups
10 Back Extensions

Wednesday Mar 01, 2023

:30 on/:30 off for 40 minutes, cycling stations:

Ring Rows
Hand Release Push Ups
Lunges
Hang
Single Unders, alternating feet
HS Kick Ups
Parallette SL Lifts
OH Barbell Hold
Sit Ups
Rest

Tuesday Feb 28, 2023

(15-18 minutes)
2 rounds:
5 inch worms
5 Down to Updog Transitions
10 Scorpion Kicks
10 Kip Swings
5 Kipping Knee Raises

Then, cycle:
5 Burpees
3-5 Push Press
3-5 TTB
20 ft. Seal Walk
250m Row
For time - 20 min. cap:

Buy-in: 20 Burpees

4 rounds:
8 Barbell Push Press
8 TTB
40 ft. Seal Walk or Bear Crawl
500m Row

Buy-out: 5 Wall Walks

Repeat from 05/03/22

Monday Feb 27, 2023

(18-20 minutes)
2:00 Frog Stretch - ONCE

2 quick rounds:
2/2 Light TGU
10 Light KB Squats
10 Light KB Swings
100m Run (50 forward, 50 backward)
5 Russian Baby Makers

Then, cycle:
3/3 TGU
10 KB Squats
15 KB Swings
200m Run (100 forward, 100 backward)
:30 Child's Pose
15 min. AMRAP:

500m Run
10 KB Squats
20 KB Swings
500m Run
20 KB Squats
30 KB Swings
500m Run
30 KB Squats
40 KB Swings
500m Run
40 KB Squats
50 KB Swings
500m Run

Score = Total Reps (Run=50 reps)

Repeat from 01/19/22

Saturday Feb 25, 2023

8-10 minutes:
5 Bent Over Rows
3/3 DB Push Press
15 Pull Aparts
10 Deadbugs
30/30 SL Hops

20 min. EMOM:

Barbell Bent Over Row x 8-10
DB Push Press x 5 each arm
14 Deadbugs
50m Run, 50m Walk back
8 minutes:
5-10 reps of each move

Partner Filthy Fifty:

50 Box Jumps (24/20in)
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Wall Balls
50 Burpees
50 DU's, each

*50 Back extension floater*

Friday Feb 24, 2023

2 rounds:
Tricep Post Stretch :20/:20
15 Pull Parts
10 Scapular Pull Ups
5 Pull Ups
10 Scorpion Kicks
8 Light Thrusters

Then, cycle:
1-2 Thrusters
2 Burpee Pull Ups
2 Shuttle Runs, down & back
CrossFit Games Open WOD 23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

Thursday Feb 23, 2023

50:00

Foundation Training Video
1:30 Wall Stretch, each leg
2:00 Frog Stretch
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
200m Run
400m Row
60 Double Unders
8 Jefferson Curls
80ft. Bear Crawl