WORKOUTS

CrossFit WOD, March 1, 2024

CrossFit – Fri, Mar 1 REGISTER FOR THE CROSSFIT OPEN! games.crossfit.com Warm-up Warm Up 3 Sets Machine of Choice :30 Easy :20 Moderate :10 Hard Rest 1:00 between Sets -into- 2 Sets :20 Jumping Jacks :20 Mountain Climbers :20 Superman Arch Ups :20 Up-Downs :20 Jumping

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CrossFit WOD, February 29, 2024

CrossFit – Thu, Feb 29 REGISTER FOR THE CROSSFIT OPEN! games.crossfit.com Warm-up Warm Up 2:00 Machine-into-3 Rds30-second Jump Rope5 Dynamic Squat Stretches.5 Back Squats (Build in weight) SWOD Back Squat (5×5) Every 2:00 x 5 sets 5 Back Squats @70% of Heavy Single WOD Metcon (Time)

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CrossFit WOD, February 28, 2024

CrossFit – Wed, Feb 28 REGISTER FOR THE CROSSFIT OPEN! games.crossfit.com Warm-up Warm Up 2 sets:10 Banded Pull Aparts10 Banded Face Pulls-into-3 sets::45 Ski 10 Bird Dogs5 Downward Dog/Seal Pose5 Bench Press (Build across sets) SWOD Bench Press (5×5) Every 2:00 x 5 sets 5 Bench

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CrossFit WOD, February 27, 2024

CrossFit – Tue, Feb 27 REGISTER FOR THE CROSSFIT OPEN! games.crossfit.com Warm-up Warm Up PVC Warmup-into-Snatch Warmup SWOD Power Snatch (5×5) 10:00 EMOM 5 Hang Power Snatch *Build for the first 5 sets, same wieght for the last 5 sets *Lightweight that can be cylced smoothly

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CrossFit WOD, February 26, 2024

CrossFit – Mon, Feb 26 REGISTER FOR THE CROSSFIT OPEN! games.crossfit.com Warm-up Warm Up 3:00 Bike -into- 3 Rds15-second Banded Overhead Hold6 Alternating V-Ups3 Inch Worms 5 Deadlifts -into- Deadlift Overload WOD Metcon (Time) 15-12-9-6Calorie Air Bike Deadlifts (155/105)Strict HSPU or DB Strict Press (50s/35s) *Women’s

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CrossFit WOD, February 25, 2024

CrossFit – Sun, Feb 25 REGISTER FOR THE CROSSFIT OPEN! games.crossfit.com WOD Metcon EMOM 30 Min 1- Ski RPE 7-8Min 2- Burpee RPE 3-4Min 3- Row RPE 7-8Min 4- Shuttle Run RPE 3-4Min 5- Rest

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CrossFit WOD, February 24, 2024

CrossFit – Sat, Feb 24 REGISTER FOR THE CROSSFIT OPEN! games.crossfit.com Warm-up Warm Up WOD Metcon 30 EMOMMin 1- Assault BikeMin 2- Sandbag Clean 100/75#Min 3- Wall WalkMin 4 and 5- 200m RunMin 6- Rest *No score

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CrossFit WOD, February 23, 2024

CrossFit – Fri, Feb 23 REGISTER FOR THE CROSSFIT OPEN! games.crossfit.com Warm-up Warm Up Foam Roll-into-Bands and Halos-into-3 sets:1:00 Row (build in pace)5 Front Squats (empty)5 Shoulder Press (empty)10 Deadbugs WOD CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65#

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CrossFit WOD, February 22, 2024

CrossFit – Thu, Feb 22 REGISTER FOR THE CROSSFIT OPEN! games.crossfit.com Warm-up Warm Up 3 minute Machine-into-3 sets:10 Heel to Toe rocks30 Single unders10 Sit Ups5 Deadlifts (Empty bar, build across) SWOD Deadlift (8×3) 8:00 EMOM 3 Deadlifts @67.5% of Heavy Single *All sets at the

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CrossFit WOD, February 21, 2024

CrossFit – Wed, Feb 21 REGISTER FOR THE CROSSFIT OPEN! games.crossfit.com Warm-up Warm Up Hip Halo Warmup-into-3 sets:6 Alternating Hang DB Clean and Jerks (light)5 Up Downs to Seal Pose5 Knees to Elbows -into-Back Squats (empty bar to build) SWOD Back Squat (8×3) 8:00 EMOM 5

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