Workout of the Day – Page 109

WOD Monday February 28th

Warm up: wrist-shoulder-back stretches, bottom of squat hold, air squats, sit ups, kang squats, empty bar overhead squats 1 . Overhead Squat: 10, 10 2 . Front Squat: 8, 8 3 . Back Squat: 6, 6 4 . For Time: 200 Double Unders 400 Meter Run 10 Muscle ups 200 Meter Run

Open Workout 22.1 Saturday February 26th

JOIN US AT 9:30 FOR THE OPEN WORKOUT. WORKOUT 22.1Complete as many rounds aspossible in 15 minutes of:3 wall walks12 dumbbell snatches15 box jump-overs Rx’d (Ages 16-54) ♀ Wall walks, 35-lb dumbbell, 20-in box ♂ Wall walks, 50-lb dumbbell, 24-in box Scaled (Ages 16-54) ♀ Scaled wall walks, 20-lb dumbbell, 20-in box♂ Scaled wall walks,Continue reading “Open Workout 22.1 Saturday February 26th”

WOD Friday February 25th

Warm up: Lunges, sit ups, mountain climbers 1 . For 3 Sets: 10 Per Leg Bulgarian Split Squats 15 Back Extensions 2. 4 Rounds for Time: 6 Power Snatches 8 Toes to Bar 10 Wallballs

WOD Thursday February 24th

The CrossFit Open Starts Today!! Click to sign up now! First Workout Announced at 3:00p.m. Warm up: Planks, sit ups, handstand work 1 . For 2 Sets: 1 unbroken of Handstand Push ups 3 Min bike between each set 2 . As Many Rounds As Possible in 5 Minutes: Burpee Pull ups 3. For Time:Continue reading “WOD Thursday February 24th”

WOD Wednesday February 23rd

The CrossFit Open Starts Tomorrow February 24th!! Click to sign up now! Find a Powerlifting Total: Max Backsquat Max Bench Max Deadlift

WOD Tuesday February 22nd

The CrossFit Open Starts February 24th!! Click to sign up now! Warm up: Empty bar jerk work 1 . For 5 Sets: 3 Jerks 2 . For Time: 20, 15, 10, 5 Pull ups 20, 20, 20, 20 Sit ups 20, 15, 10, 5 Hang Cleans 10, 10, 10, 10 Box Jumps

WOD Monday February 21st

The CrossFit Open Starts February 24th!! Click to sign up now! 1 . For 4 Sets, each for time: 30 Air Squats 15 Push ups 2 . 2 Rounds For Time: 60 Double Unders 400 Meter Row 20 Burpees over Rower

WOD Friday February 18th

Warm up: Back Extensions, Sit ups, Good Mornings, Push ups 1 . 5 Sets of 2 Reps: Deadlifts 2 . 5 Sets of 2 Reps: Bench Press 3. For Time: 1 Mile Bike 30 Hang Snatches 20 Bar Facing Burpees

WOD Thursday February 17th

The CrossFit Open Starts February 24th!! Click to sign up now! Warm up: Planks, sit ups, handstand work 1 . For 3 Sets: 1 unbroken of Handstand Push ups 2 Min bike between each set 2 . “Cindy” As Many Rounds As Possible in 20 Minutes: 5 Pull ups 10 Push ups 15 Air Squats

WOD Wednesday February 16th

The CrossFit Open Starts February 24th!! Click to sign up now! Open Workout 21.2 For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.