Day 1- Monday 250421 A1. 7 barbell bench press at 33×1 tempo, rest to 1:30 then A2 A2. 20 reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1 x 5 Rest an additional 2:00 then B B. AMRAP 10:00 10 medball ab-mat sit-ups nte 20# 10 plank walks 10 medball step […]
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Day 1- Monday 250414 Repeat WOD 230414 Happy Birthday Coach Shawn! A. 1 set every 4:00 x 3 20sec deadlift hold into 20sec front rack hold into 20sec overhead hold 200m run Build barbell each set Rest to 15:00 then B B. AMRAP 20:00 4 clean & jerk at 100% of A 4 pull-up &
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Day 1- Monday 250407 A1. 10 alt dual db bench press at 30×1 tempo, rest to 1:30 then A2 A2. 20 reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1 x 5 Rest an additional 2:00 then B B. For Time, barbells nte 115/85 9-7-5-3-1 Deadlift Hang power clean Front squat
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Day 1- Monday 250331 A1. 10 alt dual db bench press at 30×1 tempo, rest to 1:30 then A2 A2. 20 air squats or pistol squats for quality, rest to 4:00 then back to A1 x 5 Rest an additional 2:00 then B B. AMRAP 8:00 2-4-6-8-10-12-14… Alt DB power snatches 50/35 10-20-30-40-50-60-70… Double unders
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Day 1- Monday 250324 A1. 4/4 RFESS each leg at 50×1 tempo, rest to 1:30 then A2 A2.10/10 bent over rows, no rest into A3 A3. :30 Inversion hold Rest to 4:00 then back to A1 x 3 Rest and additional 3:00, then B B. AMRAP 15:00 7 ring push-ups 7 pull-ups 12 deadlifts 95/65
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Day 1- Monday 250317 A1. 4/4 RFESS each leg at 3030 tempo, rest to 1:30 then A2 A2.10/10 bent over rows, no rest into A3 A3. :30 Inversion hold Rest to 4:00 then back to A1 x 3 Rest and additional 3:00, then B B. Grip Strength 2:00 plate pinch carry 2:00 2 oh lunge
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Day 1- Monday 250310 A1. 4 goblet squats at 5551 tempo, rest to 1:30 then A2 A2. 8/8 bent over rows, no rest into A3. A3. 10 box jump overs nte 30”, rest to 4:00 then back to A1 x5. Rest an additional 3:00 then B B. AMRAP 5:00 10 alt db power snatches at
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CrossFit Open WOD 25.2 announcement Thursday 250306. Keep yourself primed and ready during the week!
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Day 1- Monday 250224 A1. 10 dual db deadlifts, rest tom then A2 A2. 10 alt dual db strict curls, rest tom then A3 A3. 30 sec mixed grip dual db or kb carry, switch arms and repeat Rest to 4:00 then back to A1 x 3 Rest an additional 2:00 then B B1. 1:00
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DELOAD WEEK Day 1- Monday 250217 A. Tabata mash up 16x (8:00) 20 sec max ring rows, 10 sec rest 20 sec max hrpu, 10 sec rest Rest 2:00 then B B. Tabata mash up 16x 20 sec max air squats or pistol squats, 10 sec rest 20 sec max broad jumps or bjsd, 10
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