WOD 01/26/2023
Deadlift
12 Minutes To A Heavy Single
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Mazda
Teams of 2
6 Rounds Each of:
100' DB Farmer Carry (50/70#'sX2)/
6 High Box Jumps (30/36")
01/25/2023
Bench Press
12 Minutes To A Heavy Single
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General Motors
80/100 Calorie Assault Bike
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10/25#)
WOD 01/24/2023
Power Clean + Push Jerk
5 Power Clean + Push Jerk EMOM X 10
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Honda
3 rounds of:
20 Handstand Push Ups/
30 Toes to Bar/
50’ Front Rack Walking Lunge (65/95#)
WOD 01/23/2023
Back Squat - Heavy sets of three
Toyota
For Time:
500/400/300/200/100M Row
50/40/30/20/10 RFT of: Air Squats
*Female Distance: 400/320/240/160/80
WOD 01/22/2023
Petrie
Every 2:00 (8 sets)
12 Burpee Pull-ups
WOD 01/21/2023
Spike
Teams of 2
3 rounds
2000m/1750m Row
30 Synchro Dumbbell Front Squats (50s/35s) (Or 60 Dumbbell Front Squats (50s/35s)
(KG conv DB 22.5s/15s)
WOD 01/20/2023
CrossFit Games Open 11.2
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"
WOD 01/19/2023
Cera
Teams of 2
120 GHD’s (Or 120 Stick Sit Ups)
12 Rope Climbs (Or 40 Strict Pull Ups)
240 Wall Balls (20/14)
(KG conv WB: 9/6)
WOD 01/18/2023
The Land Before Time
Freedom (RX'd)
7:00 Max Distance Row
-1:00 rest-
7:00 Max Distance Bike Erg
-1:00 rest-
7:00 Max Distance Ski Erg
WOD 01/17/2023
Littlefoot
15/12/9 RFT of:
Dumbbell Thruster (35/50#'sX2)
Dumbbell Box Step ups (20/24" Box)/
20/16 Calorie AirBike
WOD 01/16/2023
Ducky -
21/15/9 RFT of:
Power Cleans (80/115#)
Bar Facing Burpees
WOD 01/15/2023
Ratatouille
RX'd=
For Time:
150 Kettlebell Swings (16/24Kg)
*Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)*
WOD 01/14/2023
A2: 3 Rounds of:
10 Each Single Arm Dumbbell Bench Press (HBD)?
5 Each Alternating Single Leg V Up/
10 Ring Rows
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Bench Press
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown with each…
WOD 01/13/2023
A2: 3 RFQ of:
5 EachBox Step Ups/
10 Each DB Suitcase Deadlift/
5 EachDB Press/
1 Wall Walk
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Crossfit Games Open 19.3 (Ages 16-54)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups…
WOD 01/12/2023
A2: 6 Minute AMRAP of:
30 Single Unders/
5 Front Squats (15/35/45#)/
5 Muscle Cleans
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B1: 2 Rounds of:
10 Double Unders/
2 Front Squats/
2 Power Cleans
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B2: Baguette
Teams…
WOD 01/11/2023
A2: 10 Minute AMRAP of:
30 Seconds Row (easy)/
20 Seconds Row (moderate)/
10 Seconds Row (easy)/
5 Stick Sit Up/
10 Each Alternating Plate Toe Tap/
4 Down Up+ DB Box Step Over
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B1: 2 Rounds of:
4/5…
WOD 01/10/2023
4 RFQ of:
30 SecondsRow (5/8)/
5 WallBalls (HBD-9/10')/
5 Each Alternating Single Leg V Ups/
5 Sumo Deadlift (15/35/45#)/
5 Sumo Deadlift High Pulls
B1: 3 Rounds of:
2 Sumo Deadlift High Pull (Building)/
5…
WOD 01/09/2023
A2: 6 Minute AMRAP of:
30 Seconds Assault Bike/
5 Strict Press (15/3545#)/
5 Banded Pull Up/
5 Down Dog To Up Dog
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B2: Croissant
RX'd=
20 Minute AMRAP of:
16/21 Calorie Assault Bike/
15…
WOD 01/08/2023
Let The Storm Rage On
6 Rounds- 1round every 3 minutesof:
2/3 Rope Climbs (Or 12 Burpee Pull-ups)/
6 Power Clean (125/185#)
WOD 01/07/2023
Oaken
RX'd=
For Time in Teams of 2:
1750/2000m Row (3/5)/
200 Wall Balls (14/20#)/
1750/2000m Row/
100 Dumbbell Box Step Ups (35#'sX2-20"/50#'sX2-24")/
1750/2000m Row
WOD 01/06/2023
CrossFit Games Open 11.1 and 14.1
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#