Tuesday

WOD Every 6 minutes, for 30 minutes (5 sets) for times:500 Meter Row15 Deadlifts (225/155 lbs)50 Double-Unders Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

Monday

Pre WOD Back Squat* Set 1 – 4 reps @ 75%* Set 2 – 3 reps @ 80%* Set 3 – 2 reps @ 85%* Set 4 – 1 rep @ 90-95%* Set 5 – Max Reps @ 80%Rest 3 minutes between sets. WOD For time:50/35 Calories of Assault Bike50 Thrusters (75/55 lbs)50 Toes to...

Saturday

WOD LauraWith a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row20 burpees over the rower10 power cleans ♀ 105 lb. ♂ 155 lb. CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to...

Friday

WOD “CrossFit Games Open Event 20.1”Ten rounds for time of:8 Ground to Overhead (95/65 lbs)10 Bar-Facing Burpees Time cap: 15 minutes Compare results to December 23, 2020. If you fail to complete this workout within the time cap, please add 1-second for every rep...

Thursday

Pre WOD Six sets of:Unsupported Seated Strict Press x 2-3 reps(sit on a bench without back support and press the barbell from shoulder to overhead)Rest 2-3 minutes Build to today’s 3-RM. WOD Complete as many rounds and reps as possible in 12 minutes of:4 Bar...

Wednesday

Pre WOD Every 3 minutes, for 18 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 75%*Set 2 – 3 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 5 reps @ 78-80%*Set 5 – 3 reps @ 83-85%*Set 6 – 1 rep @ 88-90% If you made all sets at the prescribed percentages last week, please use 2%...

Tuesday

Pre WOD Every 90 seconds, for 6 minutes (4 sets):Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6 sets):Hang Clean + Clean @ 75-85% of 1-RM Clean WOD Every 4 minutes, for 16 minutes (4 sets) for times of:20/15...

Monday

WOD “Nate”Complete as many rounds and reps as possible in 20 minutes of:2 Ring Muscle-Ups4 Strict Handstand Push-Ups8 Kettlebell Swings (32/24 kg) Compare results to October 19, 2020. Post WOD Three sets of:Single-Leg Hip Bridge x 10-12 reps each leg @ 2012Rest...

Saturday

WOD Complete as many rounds and reps possible in 25 minutes of:400 Meter Run or 25/18 Calories of Assault Bike15 Dumbbell Thrusters (50/35 lb DBs)15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)400 Meter Run or 25/18 Calories of Assault Bike15 Devil’s...

Friday

Pre WOD Every 3 minutes, for 12 minutes (4 sets):Bench Press x 6-8 reps @ 20X1 WOD Three sets for max reps:90 seconds of the following…9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-UpsRest 30 seconds90 seconds of the following…9 Burpee Box Jump-Overs +...