Gym WODs

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

Wednesday Feb 22, 2023

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

Strict Chin Ups
SL Parallette Leg Lifts
Bear Crawl
V-Ups
Cossacks Squats
Lateral Hops
Bicycle Crunches
Hip Extensions
Banded Pull Aparts
Rest

Saturday Feb 18, 2023

8-10 min.
:30/:30 Samson Stretch
10 Deadbugs
5/5 SA Bench
5 DB Curls
10 Scap Pull Ups

20 min. EMOM:

8 SA Bench, each arm.
12 Deadbugs
8-10 DB Curls, both hands
Hang - Plank
For time w/ a partner:
800m Run
40 Push Ups
40 Sit Ups
40 Bumper Rows

500m Run
30 Push Ups
30 Sit Ups
30 Bumper Rows

400m Run
20 Push Ups
20 Sit Ups
20 Bumper Rows

Buy-out: 30 Burpees

Friday Feb 17, 2023

(22 minutes)

1 round:
1:00 Wall Stretch, each leg
2:00 Row, get breathing!
10 Scap Pull Ups
15 Kip Swings
8 Clean Shrugs
8 Power Cleans

Then, cycle:
10 Cal Row
3-5 TTB
8 Wall Balls
3 Power Cleans
1 Muscle Up or 2-3 Pull Ups
OPEN WOD 23.1

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

Rx:
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

Scaled:
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over- bar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin- over-bar pull-ups