CrossFit WOD, January 24, 2023

CrossFit – Tue, Jan 24

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">1:00 EZ-Mod Bike for Calories*</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">6 Alt. Groiners + Twist</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">15 Med Ball G2O</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">10 PVC Pass Throughs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">Bike*</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">6 Cossack Squats</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">7 Med Ball Overhead Press</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">7 Med Ball Front Squat</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">10 PVC Superman Pass Throughs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">Bike*</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">6/6 Med Ball Around the World</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">10 Med Ball Thruster</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">10 Slow Alt. Dead Bugs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">*Focus in Round 1 is to Bike for 1:00 at a Light to Moderate pace. In the next round aim to finish those same number of Calories in less time.</span></p><p><br /> </p>

Strength – Performance
Overhead Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Reps*)
<p dir="ltr"><span id="docs-internal-guid-7e72d728-7fff-d7ce-2ac2-b43da62c04e3">*Start Moderate and build to Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7e72d728-7fff-d7ce-2ac2-b43da62c04e3">Week 4 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7e72d728-7fff-d7ce-2ac2-b43da62c04e3">(Score is Weight)</span></p><p><br /> </p>

Strength – Fitness
Front Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Front Reps*)
<p dir="ltr"><span id="docs-internal-guid-7c14e8fe-7fff-7ba7-b34b-b0379f96eee7">*Start Moderate and build to Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7c14e8fe-7fff-7ba7-b34b-b0379f96eee7">Week 4 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7c14e8fe-7fff-7ba7-b34b-b0379f96eee7">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
“THE QUADFATHER”
AMRAP x 15 MINUTES
19 Wall Balls (20/14)
10 Cal Bike*

*Cals increase by 4 Cals each full round.

(Score is Rounds + Reps)

KB WB: (9/6)

<p>NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.</p>

Workout – Fitness
“THE QUADFATHER (FITNESS)”
AMRAP x 15 MINUTES
19 Wall Balls (14/10)
10 Cal Bike*

*Cals increase by 2 Cals each full round.

(Score is Rounds + Reps)

KB WB:(6/5)

<p>NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.</p>

CrossFit WOD, January 23, 2023

CrossFit – Mon, Jan 23

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">20 Crossbody Mountain Climbers</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">8 Scap Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">6 Knee Push-ups*</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">4 Tall Jumps</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">*Option for Standard Push-Ups.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">6 Clean Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">6 Upright Rows</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">6 Alt. Elbow Punches</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">6 Push-Ups </span></p><p><br /> </p>

Strength – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">5 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">1 Clean Pull</span></p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">+</span></p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">1 Clean High Pull</span></p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">+</span></p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">1 Muscle Clean</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">*Start Light and build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">Week 4 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Elizabeth
21-15-9
Clean, 135# / 95#
Ring Dips

<p dir="ltr"><span id="docs-internal-guid-306d5bfa-7fff-5837-f6ad-dbacea0fab37">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-306d5bfa-7fff-5837-f6ad-dbacea0fab37">KG BB: (60/42.5)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-306d5bfa-7fff-5837-f6ad-dbacea0fab37">NOTE: New Benchmark. Option for Power Clean or Squat Clean in today’s workout.</span></p><p><br /> </p>

Workout – Fitness
“ELIZABETH (FITNESS)”
FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups

(Score is Time)

KG BB: (60/42.5)

<p>NOTE: New Benchmark. Power Clean only.</p>

Optional Cool Down
FOR RECOVERY
<p dir="ltr"><span id="docs-internal-guid-4c68dab1-7fff-f346-e219-2d0815d79eba">12 Slow Arm Haulers</span></p><p dir="ltr"><span id="docs-internal-guid-4c68dab1-7fff-f346-e219-2d0815d79eba">10 Cat/Cows</span></p><p dir="ltr"><span id="docs-internal-guid-4c68dab1-7fff-f346-e219-2d0815d79eba">1:30/1:30 Banded Lat/Tricep Distraction</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4c68dab1-7fff-f346-e219-2d0815d79eba">(No Measure)</span></p><p><br /> </p>

CrossFit WOD, January 22, 2023

CrossFit – Sun, Jan 22

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">MOBILITY (3:00 CAP)</span></p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">10 Alt. Groiners + Twist</span></p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">10 Scap Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">10 Kang Squats</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">Into..</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">TABATA 8 ROUNDS (:20 ON / :10 OFF)</span></p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">ODD ROUNDS – Jumping Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">EVEN ROUNDS – Quad Heel Taps</span></p><p><br /> </p>

Strength – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">8/8 DB Farmer Split Squats*</span></p><p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">16 Weighted Glute Bridge-Up**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">*Use Light-Mod weight.</span></p><p dir="ltr"><span id="docs-internal-guid-ec5d853d-7fff-8c6b-1b6e-6235ed563c63">(Option to perform Back Rack light barbell).</span></p><p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">**Option to elevate feet. DB placed across hips.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">(Score is Weight on Split Squat)</span></p><p><br /> </p>

Workout – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">EMOM x 15 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">MIN 1 – :45 Back Rack Lunges (115/75)</span></p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">MIN 2 – :45 Russian KB Swing (53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">MIN 3 – :45 Wall Walks*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">*Athlete Option to sub-in Rope Climbs or other higher skill gymnastics movement.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">KG BB: (52.5/35)</span></p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">KG KB: (24/16)</span></p><p><br /> </p>

CrossFit WOD, January 21, 2023

CrossFit – Sat, Jan 21

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-0177f8f6-7fff-49f1-dd98-52b9c6b415de">EMOM x 8 MIN (:40 ON // :20 OFF)*</span></p><p dir="ltr"><span id="docs-internal-guid-0177f8f6-7fff-49f1-dd98-52b9c6b415de">MIN 1: EZ Row → Mod Row</span></p><p dir="ltr"><span id="docs-internal-guid-0177f8f6-7fff-49f1-dd98-52b9c6b415de">MIN 2: Alt. S.A. DB Deadlifts → Alt. DB Snatches</span></p><p dir="ltr"><span id="docs-internal-guid-0177f8f6-7fff-49f1-dd98-52b9c6b415de">MIN 3: Single Unders → Double Unders / Single-Single-Doubles</span></p><p dir="ltr"><span id="docs-internal-guid-0177f8f6-7fff-49f1-dd98-52b9c6b415de">MIN 4: Dead Bugs → Up Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0177f8f6-7fff-49f1-dd98-52b9c6b415de">*Progress through the arrows in the second round of the EMOM</span></p><p><br /> </p>

Workout – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">AMRAP x 16 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">15/12 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">25 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">35 Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">*Every 2:00 not including 0:00 complete 5 Alt. DB Devils Press (50/35).</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">KG DB: (22.5/15)</span></p><p><br /> </p>

Partner Workout Option
Metcon
<p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">AMRAP x 22 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">20 Alt. DB Devils Press (50/35)</span></p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">30/20 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">50 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">70 Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">*P1 works while P2 rests. Split work as needed.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">KG DB: (22.5/15)</span></p><p><br /> </p>

Post-Workout Strength – All
Bench Press (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep)
<p>(Score is Weight)<br /> </p>

CrossFit WOD, January 20, 2023

CrossFit – Fri, Jan 20

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">3 Empty Barbell Strict Press (option to add in some elbow punches)</span></p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">3 Empty Barbell Bicep Curls + 3 Empty Barbell Bent Over Wide Grip Rows</span></p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">3 Scap Pull-Ups + 3 Kip Swings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">4 Bodyweight Lunge-Lunge-Squats</span></p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">4 Hang High Pulls + 4 Hang Muscle Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">8 Ring Rows</span></p><p><br /> </p>

Strength – All
Power Clean (8-6-4-8-6-4*)
<p dir="ltr"><span id="docs-internal-guid-fcc78014-7fff-3e71-0932-f6b3b58c3cab">*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 8-6-4 should be heavier than the first.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fcc78014-7fff-3e71-0932-f6b3b58c3cab">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fcc78014-7fff-3e71-0932-f6b3b58c3cab">Week 3 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fcc78014-7fff-3e71-0932-f6b3b58c3cab">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Crossfit Games Open 19.5 (Ages 16-54)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

<p dir="ltr"><span id="docs-internal-guid-ff85967a-7fff-4905-bc68-a891c143244c">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ff85967a-7fff-4905-bc68-a891c143244c">KG BB: (42.5/30)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ff85967a-7fff-4905-bc68-a891c143244c">NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2019.</span></p><p><br /> </p>

Workout – Fitness
Crossfit Games Open 19.5 Scaled (Ages 16-54)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

<p dir="ltr"><span id="docs-internal-guid-b81c2516-7fff-12a5-7328-b8c16c3a295a">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b81c2516-7fff-12a5-7328-b8c16c3a295a">KG BB: (30/20)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b81c2516-7fff-12a5-7328-b8c16c3a295a">NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2019.</span></p><p><br /> </p>

CrossFit WOD, January 19, 2023

CrossFit – Thu, Jan 19

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">LINE DRILLS (MIN 0-3:00)</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Bear Crawl</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Quad Crawl</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Heel / Toe Walk</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Single Leg Quad Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Carioca</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">etc.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">3 ROUNDS*</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">200 Run</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">6/6 Lateral Step-Ups → 6/6 SLOW Step Ups (facing the box) → 12 Alt. Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">6 Vertical Jumps → 6 Tuck Jumps → 6 Half Box Jumps w/Step Down**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">*Arrows denote movement change from round to round.</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">**Land softly in a quarter squat on top of the box, then step down; no need to stand tall on top of the box. </span></p><p><br /> </p>

Workout – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">AMRAP x 18 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">18 Alt. Step-Ups (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">18 Box Jump Overs</span></p><p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">800m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">(Score is Rounds + Reps)</span></p><p><br /> </p>

Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">4 SETS (:40 ON/ :20 OFF)</span></p><p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">MOVT 1 – Alt. V-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">MOVT 2 – Plank Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">*1 SET = MOVT 1 + MOVT 2.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">(No Measure)</span></p><p><br /> </p>

CrossFit WOD, January 18, 2023

CrossFit – Wed, Jan 18

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-529cd106-7fff-5840-f28a-436f1a54d5ab">4 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-529cd106-7fff-5840-f28a-436f1a54d5ab">ON A 2:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-529cd106-7fff-5840-f28a-436f1a54d5ab">8/6 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-529cd106-7fff-5840-f28a-436f1a54d5ab">8 DB Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-529cd106-7fff-5840-f28a-436f1a54d5ab">8 DB Strict Presses → DB Push Presses → Pike Push – Ups → HSPU*</span></p><p><br />*Arrows denote movement change from set to set.</p>

Strength – All
Deadlift (6-6-6-6*)
<p dir="ltr"><span id="docs-internal-guid-5c00b447-7fff-c1f6-b90a-ae849f3ad5bf">*Start Moderate and build to Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c00b447-7fff-c1f6-b90a-ae849f3ad5bf">Week 3 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c00b447-7fff-c1f6-b90a-ae849f3ad5bf">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">5 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">ON A 2:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">10 Handstand Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">5 Deadlifts (315/205)</span></p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">Max Cal Bike w/ Time Remaining…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">(Score is Total Cals)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">KG BB: (143/93)</span></p><p><br /> </p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">5 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">ON A 2:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">10 DB Push Press (Athlete Choice, Moderate)</span></p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">5 Deadlifts (225/155)</span></p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">Max Cal Bike w/ Time Remaining…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">(Score is Total Cals)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">KG BB: (100/70)</span></p><p><br /> </p>

CrossFit WOD, January 17, 2023

CrossFit – Tue, Jan 17

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">10 Alt. Groiners + Twist</span></p><p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">5 Bootstrappers</span></p><p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">10 Kneeling Lat Stretch*</span></p><p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">5 Scap Pull-Ups + 5 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">10 Tuck Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">*Kneeling down in a Child’s Pose position with arms stretched forward and palms facing up. Shift from side to side to get deeper into each shoulder/lat stretch.</span></p><p><br /> </p>

Strength – All
Front Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)
<p dir="ltr"><span id="docs-internal-guid-e8a55564-7fff-14b2-7946-43888df6d40c">*Start Light-Moderate and build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8a55564-7fff-14b2-7946-43888df6d40c">Week 3 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8a55564-7fff-14b2-7946-43888df6d40c">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Part 1
<p dir="ltr"><span id="docs-internal-guid-8632669e-7fff-d258-c8d1-ca34e99c21d3">AMRAP x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-8632669e-7fff-d258-c8d1-ca34e99c21d3">3-6-9-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-8632669e-7fff-d258-c8d1-ca34e99c21d3">Front Squats (115/75)</span></p><p dir="ltr"><span id="docs-internal-guid-8632669e-7fff-d258-c8d1-ca34e99c21d3">Toes to Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8632669e-7fff-d258-c8d1-ca34e99c21d3">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8632669e-7fff-d258-c8d1-ca34e99c21d3">-Rest 2:00-</span></p><p><br /> </p>
Part 2
<p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">20 Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">15 Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">10 Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">5 Toes to Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">KG BB: (52.5/35)</span></p><p><br /> </p>

Workout – Fitness
Part 1
<p dir="ltr"><span id="docs-internal-guid-225d197f-7fff-132d-75d4-3a3592130df1">AMRAP x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-225d197f-7fff-132d-75d4-3a3592130df1">3-6-9-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-225d197f-7fff-132d-75d4-3a3592130df1">Front Squats (75/55)</span></p><p dir="ltr"><span id="docs-internal-guid-225d197f-7fff-132d-75d4-3a3592130df1">Toes to Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-225d197f-7fff-132d-75d4-3a3592130df1">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-225d197f-7fff-132d-75d4-3a3592130df1">-Rest 2:00-</span></p><p><br /> </p>
Part 2
<p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">20 Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">15 Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">10 Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">5 Toes to Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">KG BB: (35/25)</span></p><p><br /> </p>

CrossFit WOD, January 16, 2023

CrossFit – Mon, Jan 16

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">1-2-3-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">Push-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">1-2 ROUNDS (Time Permitting)</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">8 PVC Snatch Grip Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">7 PVC Pass Thrus</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">6 Alt. PVC Around the Worlds</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">5 PVC Scarecrow Snatches</span></p><p><br /> </p>

Strength – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">5 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">1 Snatch Pull</span></p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">+</span></p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">1 Snatch High Pull</span></p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">+</span></p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">1 Muscle Snatch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">*Start Light and build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">Week 3 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-84b02bdd-7fff-6e04-40e5-0cf169185be2">10 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-84b02bdd-7fff-6e04-40e5-0cf169185be2">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-84b02bdd-7fff-6e04-40e5-0cf169185be2">3 Power Snatch (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-84b02bdd-7fff-6e04-40e5-0cf169185be2">5 Burpees Over Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-84b02bdd-7fff-6e04-40e5-0cf169185be2">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-84b02bdd-7fff-6e04-40e5-0cf169185be2">KG BB: (60/42.5)</span></p><p><br /> </p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-97f27782-7fff-b22f-1e3d-350630cc38b6">10 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-97f27782-7fff-b22f-1e3d-350630cc38b6">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-97f27782-7fff-b22f-1e3d-350630cc38b6">3 Power Snatch (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-97f27782-7fff-b22f-1e3d-350630cc38b6">5 Burpees Over Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-97f27782-7fff-b22f-1e3d-350630cc38b6">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-97f27782-7fff-b22f-1e3d-350630cc38b6">KG BB: (42.5/30)</span></p><p><br /> </p>

Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-6d25bd3b-7fff-eac1-32d6-e306f6c1cd76">FOR RECOVERY</span></p><p dir="ltr"><span id="docs-internal-guid-6d25bd3b-7fff-eac1-32d6-e306f6c1cd76">2:00 Olympic Wall Squat</span></p><p dir="ltr"><span id="docs-internal-guid-6d25bd3b-7fff-eac1-32d6-e306f6c1cd76">1:00/1:00 Twists Cross Stretch (R/L)</span></p><p dir="ltr"><span id="docs-internal-guid-6d25bd3b-7fff-eac1-32d6-e306f6c1cd76">1:00 Corpse Pose</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6d25bd3b-7fff-eac1-32d6-e306f6c1cd76">(No Measure)</span></p><p><br /> </p>

CrossFit WOD, January 15, 2023

CrossFit – Sun, Jan 15

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-91d62b3a-7fff-518d-9cef-657c72c6d23a">5 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-91d62b3a-7fff-518d-9cef-657c72c6d23a">100m KB or DB Farmer Carry (Athlete Choice, Heavy)</span></p><p dir="ltr"><span id="docs-internal-guid-91d62b3a-7fff-518d-9cef-657c72c6d23a">60 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-91d62b3a-7fff-518d-9cef-657c72c6d23a">20 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-91d62b3a-7fff-518d-9cef-657c72c6d23a">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-91d62b3a-7fff-518d-9cef-657c72c6d23a">KG KB: (24/16)</span></p><p><br /> </p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-010cbe31-7fff-9a2e-4eff-9c379a84d63f">5 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-010cbe31-7fff-9a2e-4eff-9c379a84d63f">100m KB or DB Farmer Carry (Athlete Choice, Heavy)</span></p><p dir="ltr"><span id="docs-internal-guid-010cbe31-7fff-9a2e-4eff-9c379a84d63f">60 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-010cbe31-7fff-9a2e-4eff-9c379a84d63f">20 Ring Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-010cbe31-7fff-9a2e-4eff-9c379a84d63f">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-010cbe31-7fff-9a2e-4eff-9c379a84d63f">KG KB: (16/12)</span></p><p><br /> </p>

Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-310f046b-7fff-eb66-e6f5-28ce3be7dcab">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-310f046b-7fff-eb66-e6f5-28ce3be7dcab">10/10 Banded Crossbody Lateral Raises</span></p><p dir="ltr"><span id="docs-internal-guid-310f046b-7fff-eb66-e6f5-28ce3be7dcab">20 Overhead Banded Tricep Extensions</span></p><p dir="ltr"><span id="docs-internal-guid-310f046b-7fff-eb66-e6f5-28ce3be7dcab">1:00 Banded Deadbugs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-310f046b-7fff-eb66-e6f5-28ce3be7dcab">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-310f046b-7fff-eb66-e6f5-28ce3be7dcab">(No Measure)</span></p><p><br /> </p>