CrossFit – Mon, Jan 13 Warm-up Warm up 3 Rds30-second Jump Rope5 Dynamic Squat Stretches 3 Muscle Snatch (empty bar)3 Hang Power Snatch (empty bar)3 Overhead Squats (empty bar)5 Kip Swings SWOD Overhead Squat (Weight) Every 2:00 x 6 set3 Power Snatches + 3 Overhead
CrossFit – Sun, Jan 12 WOD Metcon 2:00/2:00 x 7 Rounds Partner 1- Bike Partner 2- KB Front rack carry
CrossFit – Sat, Jan 11 Warm-up Warm up Quick Warmup2:00 Machine-into-2 Rounds10 Banded Pull Aparts/Chest Press10 Sit Ups WOD Metcon (Time) Teams of 2440 calories on any machine (split)*Every 3:00 perform 10 Push Ups (each at the same time)**Start with the Machine *Time cap- 45:00
CrossFit – Fri, Jan 10 Warm-up Warm up 3 Rds1:00 Machine10 Cossack Squats10 Banded Pass-throughs5 Muscle Snatch (empty bar)5 Pause Back Squats (empty bar) SWOD Back Squat (Weight) 15:00 Running Clock Build up to a Heavy Back Pause Squat *2-3-seconds WOD CrossFit Games Open 11.1
CrossFit – Thu, Jan 9 Warm-up Warm up Band Warmup-into-3 Rounds30 second Jumping Jacks10 Empty Bar Bench Press5 Pike Push Ups SWOD Bench Press (Weight) 12:00 Running Clock Build up to a Heavy 3-rep Pause Bench Press *2-3 second pause at bottom WOD Metcon (Time)
CrossFit – Wed, Jan 8 Warm-up Warm up Hip Halo Warm-Up-into-3 rds1:00 Bike10 Walking Lunges3 Inchworms10 V-Ups WOD Metcon (Time) Teams of 25 sets: (each/1:1)20/16 Calorie Air Bike50ft KB Goblet Walking Lunge (53/35) *Target time each set: 2:00 – 2:30*Time cap each set: 3:00*Overall time
CrossFit – Tue, Jan 7 Warm-up Warm-up 3 Rounds30-second Jumping Jacks5 Up Downs over Line10 Empty Bar DL10 Glute Bridges SWOD Deadlift (Weight) 12:00 Running Clock Build up to a Heavy 3-rep Deadstop Deadlift *Clean Grip WOD Metcon (AMRAP – Reps) 10 Sets of :45
CrossFit – Mon, Jan 6 Warm-up Warm-up 3 Rounds45-second Row10 Alternating V-Ups5 Dynamic Squat Stretches5 Wall Balls5 Kip Swings WOD Metcon (Time) Every 5:00 x 5 sets25/20 Calorie Row20 Wall Balls (20/14)15 Toes to Bar *Score is slowest set*Cap per set- 4:00
CrossFit – Sun, Jan 5 WOD Metcon On a Bike or Ski 10 Rounds (1:30 on / 2:30 off) 15-20 sec sprint 45 sec moderate 15 sec moderate + 15 sec sprint total each interval- 1:30
CrossFit – Sat, Jan 4 Warm-up Warm-up Running Warmup-into-3 sets:10 Roll and Reach5 Sandbag Deadlifts WOD Metcon (Time) Teams of 26 sets (3 each/1:1)200m Run8 Sandbag Cleans (100/75) 200m Run8 Sandbag Cleans (100/75) 200m Run * Total time cap: 30 minutes*Repeat from Jan 6th, 2024*Sandbag
