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WOD

M

Monday

Strength/Weightlifting
Back Squat 1x5 at 70% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x4 at 80% 1RM
Back Squat 1x4 at 85% 1RM
Back Squat 1x3 at 90% 1RM


Comp Track
5 rounds for time of:
10 Thrusters, 65/95
15 Toes-to-bars
8 Echo Bike Calories


Progress Track
5 rounds for time of:
10 Thrusters, 35/45
15 Knee raises
8 Echo Bike Calories

T

Tuesday

Comp Track
4 rounds, each round for time, of:
Row, 1000 m
50 Double Unders
10 Hang Power Cleans, 135/185


Progress Track
4 rounds, each round for time, of:
Row, 1000 m
100 Single Unders
10 Hang Power Cleans, 95/135

W

Wednesday

Strength/Weightlifting
Deadlift 1x5 at 70% 1RM
Deadlift 1x5 at 75% 1RM
Deadlift 1x4 at 80% 1RM
Deadlift 1x4 at 85% 1RM
Deadlift 1x3 at 90% 1RM


Comp Track
For time:
21 Burpee Box Jump Overs, 20/24
Row, 400 m
15 Burpee Box Jump Overs
Row, 400 m
9 Burpee Box Jump Overs
Row, 400 m
-- Rest 3 mins --
12 Box Jump Overs
Row, 200 m
9 Box Jump Overs
Row, 200 m
6 Box Jump Overs
Row, 200 m
3 Box Jump Overs
Row, 200 m


Progress Track
Burpee Box Jump Overs --> step ups

T

Thursday

Strength/Weightlifting
Power Snatch 4x2 at 70% 1RM


Comp Track
For time:
3 rounds of:
21 Chest-to-bar Pull-ups
15 Handstand Push-ups
7 Bike Cals
-- Rest 2 mins --
2 rounds of:
15 Pull Ups
12 Bike Cals


Progress Track
For time:
3 rounds of:
21 Jumping Pull-ups
15 Hand release Push-ups
7 Bike Cals
-- Rest 2 mins --
2 rounds of:
15 Pull Ups
12 Bike Cals

F

Friday

 'CrossFit Open WOD 24.2'

S

Saturday

'Partner Day' 24 RNDs For time (28 Min Clock) 5 Wall Balls

4 Hand Stand Push Ups

3 Squat Cleans, 95/135

*Switch

S

Sunday

'Open Gym'

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