REMINDER: SUBMIT OPEN SCORES BY 5PM MONDAY.
3/4/23
WOD
30 minute AMRAP with a Partner:
1 Rope Climb
10 Box Jump Overs, 24"/20"
10 Handstand Push-ups
10 Box Jump Overs, 24"/20"
1 Rope Climb
*You do a round, your partner does a round.
3/3/23
WOD
OPEN WORKOUT 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
3/2/23
WOD
For Max Reps:
Tabata Wall-balls
Tabata Burpees
Tabata Sit-ups
Tabata Burpees
Tabata Wall-balls
- Rest 2:00 b/t Tabatas -
3/1/23
WOD
Every 3:00 for 10 sets:
Row 300m
Accessory:
Tabata Barbell Curl
2/28/23
WOD
12 minutes to complete:
Deadlift 3-3-3-3-3 reps
30-20-10 reps/meters of:
KB Swings
OH KB Lunge, Right
OH KB Lunge, Left
*53/35-lbs.
REMINDER: SUBMIT OPEN SCORES BY 5PM MONDAY.
2/27/23
WOD
12 minute AMRAP of:
5 front squats, 125/185-lbs.
10 chest-to-bar pull-ups
20 double-unders
- Rest 6 minutes -
6 minute AMRAP of:
3 front Squats, 125/185-lbs.
6 chest-to-bar pull-ups
12 double-unders
REMINDER: SUBMIT OPEN SCORES BY 5PM MONDAY.
2/26/23
WOD
Rest Day
REMINDER: SUBMIT OPEN SCORES BY 5PM MONDAY.
2/25/23
WOD
Choose a workout you missed from the last few weeks!
2/24/23
WOD
OPEN WORKOUT 23.2A
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
Immediately into,
OPEN WORKOUT 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)
2/23/23
WOD
30 minute AMRAP of:
30 Calorie Machine
15 Burpees
30 Calorie Machine
15 Box Jumps
30 Calorie Machine
15 Slam Balls
*Use as many different Machines as possible.