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CrossFit WOD, February 27, 2021

A “Dumb” Partner WOD

A Dumb Partner WOD (Time)
9 Rounds of
9 Calorie Row
9 Wallballs
9 DB Hang Power Snatch each arm 50/35#
YGIG (You Go I Go) Partner. So each partner will do 9 rounds

CrossFit WOD, February 26, 2021

The Pressbox

Warm-up
6:00 EMOM
1: Run 100 + 5 Broad Jumps
2: 5 Push-Ups + 5 Air Squats

Mobility
Couch Stretch :30 each side
Thread The Needle :30 each side
Repeat 1x

Weightlifting
20:00 Cap
Back Squat (3x3x3xAMRAP)
20 Min CAP
50%, 55%, 60%, 65%
Score last set reps AMRAP
take :90-2:00 rest between sets, longer rest before AMRAP set

Metcon
The Pressbox (Weight)
18:00 EMOM
1. Run 200
2. 9 Push Press 115/75#
3. 12 Box Jumps 24/20"

Rx+
Run 250
155//95#
30/24"

One movement per minute
1:00 run 2:00 PP, 3:00 box repeat 6x
Post weight and rx or rx+

Metcon
The Pressbox (scaled) (Weight)
18:00 EMOM
1. Run/Row 200
2. 9 Push Press 60% of 1RM
3. 12 Box Step-ups 20/16"

Scale weights or box to your ability

CrossFit WOD, February 25, 2021

18.1 repeat or…..

Metcon

Warm-up
8:00 Athletes Choice

Mobility
:30 Sampson
:30 Cobra
x2
Slammer Run (Time)
10 Rounds
15 Slamballs 20/10#
Run 200M

Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row

Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row

CrossFit WOD, February 24, 2021

Death by…..

Warm-up
7:00 AMRAP
Run 200m
10 OHS w/PVC
10 Giant Arm Circles forward and back

Mobility
1:00 thoracic foam rolling
:30 twisted cross each side
X3

Weightlifting
Deadlift (3-3-3-3-3)
50%-55%-60%-65%-70%

Metcon
Death by Power Snatch and RKB (AMRAP – Rounds and Reps)
Death by EMOM
0:00-1:00 1 PS 95/65# + 1RKB 53/35#
1:00-2:00 2 of each
2:00-3:00 3 of each
increase by 1 rep each until you cannot complete in a minute

Rx+ 135/95

CrossFit WOD, February 23, 2021

The Chief

Weightlifting
Power Clean (1RM)

Metcon
The Chief (AMRAP – Rounds and Reps)
5 Rounds

Max in 3:00
3 Power Cleans 135/95#
6 push-ups
9 Squats
Rest 1:00 between rounds

The Heavy Chief (5 Rounds for reps)
5 Rounds

Max in 3:00
3 Power cleans 185/125
6 push-ups
9 Air Squat
rest 1:00 betweeen

CrossFit WOD, February 22, 2021

Undertow

Warm-up
Run 400m
3 rounds
10 Goodmorning (pvc)
5 ring row
20-30 DU/SU

Mobility
:30 band pull apart
:30 cobra/sphynx
:30 Sampson
X3

Weightlifting
Shoulder Press (3-3-3-3-3)
70%

Metcon
25:00 cap
Undertow (Time)
5 Rounds
10 Deadlift 225/155#
20 Pull-ups
50 Double unders

CrossFit WOD, February 21, 2021

Sinister Sunday

Sinister Sunday (Time)
10 Power Snatch 75/55
10 Box Jump 24/20
Row 250m
8 Power Snatch 95/65
8 Box Jump
Row 250m
6 Power Snatch 115/75
6 box jump
Row 250
4 Power Snatch 135/85
4 Box Jump
Row 250
2 Power Snatch 155/95
2 Box Jump
Row 250

CrossFit WOD, February 20, 2021

Stranger Things

Stranger Things (AMRAP – Reps)
Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Caloirie Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

CrossFit WOD, February 19, 2021

Karabel

Metcon
Light Karabell (Time)
10 rounds for time
3 Power snatch 95/65
10 WB 20/14
RX+ = Karabell
10 rounds
3 PS 135/95
15 WB 20/14
Scale =scale weight as needed