Tuesday, February 16
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: For time:
- 30 Cleans, 135/95 lbs
- Run, 800 m
- 30 Cleans, 135/95 lbs
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Monday, February 15
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: CrossFit Games Open 15.3 - Scaled
Complete as many rounds as possible in 14 mins of:
- 50 Wall Balls, 20/10 lbs, 9/9 ft
- 200 Jump Rope (Singles)s
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Wednesday, February 3
WOD: The Chang
3 rounds for time of:
- Run, 400 m
- 10 Push-up (hand release)s
- 15 Kettlebell Swings, 70/53 lbs
- 20 Weighted Sit-ups, 45/25 lbs
Cash Out:
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Tuesday, February 2
EWOD: Every 1 min for 10 mins, alternating between:
- 15 Row (calories)s
- 30 Double Unders
WOD: Tabata
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the
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Monday, February 1
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
- 5 Shoulder-to-Overheads, 115/75 lbs
- 10 Deadlifts, 115/75 lbs
- 15 Box Jumps, 24/20 in
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Wednesday, January 27
SWOD:
- Bent Over Barbell Row 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: For 3 cycles:
AMRAP in 3 mins of:
- 30 Double Unders
- 20 Wall Balls, 20/16 lbs
- 10 Leg Raises
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
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Tuesday, January 26
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: CrossFit Games Open 15.4 - Scaled
Complete as many rounds as possible in 8 mins of:
- 10 Push Press, 95/65 lbs
- 10 Cleans, 115/75 lbs
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Monday, January 25
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 5 rounds for time of:
- 15 Weighted Box Step-ups, 25/10 lbs
- 20 Weighted AbMat Sit-ups, 25/10 lbs
- 15 Air Squats
- 10 Push-up (hand release)s
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Friday, January 22
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 15-12-9-6 reps, for time of:
- Front Squat, 115/75 lbs
- Toes-to-bar
- Box Jump, 24/20 in
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Thursday, January 21
Bench oSWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 3 rounds, 1 min per station, of:
- Kettlebell Swing, 53/35 lbs
- Rest 1 min
- Row (calories)
- Rest 1 min
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