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CrossFit WOD, January 29, 2021

22

Warm-up
Row 250 once
3 rounds
10 PVC Passthough
10 OHS
10 box steps

Mobility
:30 Bottom Squat
;30 Sampson
x3

Metcon
22 (AMRAP – Rounds and Reps)
22:00 AMRAP
22 Wallball 20/14
22 Power Snatch 75/55
22 Box Jump 24/20
22 Push Press 75/55
22 Calorie row
Rx+ 115/85

Gymnastics
Toes-To-Bar (EMOM 6:00)
Score Lowest Set

CrossFit WOD, January 28, 2021

Tabata This

Warm-up
3 Rounds
Row 100
10 Lunges
10 PVC Passthrough
5 Reach up/ Reach through Legs

Weightlifting
15:00 Cap
Deadlift (5-5-5-5-5)
50-55-60-65-70%

Metcon
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

CrossFit WOD, January 27, 2021

200m Run, 20 Box Jumps, 20 Sit-ups
Sign into Open Gym for additional work

Warm-up
Arm/Leg Swings
2 rounds of:
250m Row
10-15 Push-ups
20-30 Box Step-ups

Weightlifting
Bench Press (5 x 3 Ascending, post heaviest set)

Metcon
200m Run, 20 Box Jumps, 20 Sit-ups (AMRAP – Rounds and Reps)
15:00 AMRAP of:
200m Run
20 Box Jumps 24/20”
20 Ab-mat Sit-ups
Rx+ =GHD’s

CrossFit WOD, January 26, 2021

“Cindy-Grace Mash-up”

Warm-up
Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10-15 Kipping Glides
15-20 Ab-mat Sit-ups
20-30 Walking Lunges

Weightlifting
Back Squat (5 x 3 Ascending, post heaviest set of 3)

Metcon
Cindy-Grace mash-up (Time)
1 Round of "Cindy"
-1 Clean & Jerk 115/73#
1 Round of "Cindy"
-2 Clean & Jerks
1 Round of "Cindy"
-3 Clean & Jerks
1 Round of "Cindy"
-4 Clean and Jerks
….continue until you finish 10 Clean and Jerks
Rx+ = 135/93#

CrossFit WOD, January 25, 2021

Bar Meets Wall

Warm-up
Warm-up
Arm/Leg Swings
2 rounds of:
250m Row
10 Hanging Knee Raises
10 DB Straight-leg Deadlift

Metcon
MOD
100m Row (Time)
100m Row

Take up to 5 attempts
Set rower to countdown from 100m
Post 1/10th’s of seconds

Metcon
Row, Deadlifts, T2B, Wallballs, Row (Time)
Row 1000m
9-15-21
Deadlifts 205/133#
T2B
Wallballs 20/14#
Row 1000m
Scale row to 500m
Rx+ =245/163#

CrossFit WOD, January 24, 2021

Sunday 1/24/21

Sunday 8/9/20 (AMRAP – Rounds and Reps)
Partner 25:00
50 Deadlift 185/135
50 Cal Bike
50 Burpees
50 Wallballs
One works one rests
Rx+ Do it all alone

CrossFit WOD, January 23, 2021

Sunday Ride on a Saturday

Sunday Ride (Time)
100 Calorie Bike or Row
Stop every minute for 3 Burpees
Rest 5:00
50 Box Jumps 24/20
Stop every minute for 10 Air Squats

CrossFit WOD, January 22, 2021

The Fives

Weightlifting
Bench Press (1RM)

Metcon
The Fives (AMRAP – Rounds and Reps)
18:00 AMRAP
5 Cal Bike or 8 cal row
5 AKB 53/35 70/53
5 Uneven Pushup each side
5 Wallballs
5 Box Jump 24/20 30/24
5 Burpees
5 Squats