Saturday

WOD Every 7 minutes, for 35 minutes (5 sets) for times:500 Meter Row/400m Run15 Burpee Box Jump-Overs (24″/20″)10 Cleans 135/95 Please adjust distances/reps as needed to ensure at least 2 minutes of rest between sets.

Friday

WOD Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)Station 2 – 20 Double-Unders + 10 Strict Handstand Push-UpsStation 3 – 20 Double-Unders + 12 Chest-to-Bar Pull-UpsStation 4 – 200 Meter...

Thursday

Pre WOD A.Every 2 minutes, for 6 minutes (3 sets):Muscle Snatch x 2 reps Followed by… Every 3 minutes, for 9 minutes (3 sets):3-Position Snatch @ 75-85%(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting...

Wednesday

WOD “CrossFit Games Open Workout 19.1”Complete as many rounds and reps as possible in 15 minutes of:19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)19 Calories of Rowing

Tuesday

Pre WOD Every 2 minutes, for 10 minutes (5 sets):Bench Press x 5-6 reps @ 20X1 Followed by… Every 3 minutes, for 6 minutes (2 sets):Bench Press x Max Reps @ 90% of today’s heaviest set WOD Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – 20/15...

Monday

Pre WOD Back Squat* Set 1 – 4 reps @ 70%* Set 2 – 3 reps @ 80%* Set 3 – 2 reps @ 90%* Sets 4-8 – 2 reps @ 90-95%Rest 3 minutes between sets. WOD “Nitrous”For time:1000 Meter Row50 Thrusters (95/65 lbs) Compare your results to December 1, 2020. This is a re-test...

Saturday

WOD Complete as many rounds and reps as possible in 30 minutes of:400 Meter Runimmediately followed by…Three rounds of:15 Wall Ball Shots (20/14 lbs)10 Push-Ups5 Strict Pull-Ups

Friday

Pre WOD Every 2 minutes, for 6 minutes (3 sets):Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 6 minutes (3 sets):Snatch Pull + Power Snatch + Overhead Squat @ 70-75% Immediately followed by… Every 2 minutes, for 6 minutes...

Thursday

WOD “Schmalls”For time:800 Meter Run immediately followed by… Two rounds of:50 Burpees40 Pull-Ups30 Alternating Pistols20 Kettlebell Swings (24/16 kg)10 Strict Handstand Push-Ups immediately followed by… 800 Meter...

Wednesday

Pre WOD Every 3 minutes, for 18 minutes (6 sets):Bench Press*Set 1 – 5 reps @ 80-85%*Set 2 – 3 reps @ 85-90%*Set 3 – 2 reps @ 90%*Set 4 – 3 reps @ 85-90%*Set 5 – 8 reps @ 75-80%*Set 6 – 8 reps @ 75-80% WOD Five rounds for time of:6 Hang Power Cleans (115/75 lbs)9 Push...