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WOD-CrossFit-Thursday-01/23/20

In Teams Of Two
6 Rounds (3 rounds each, alternating)
row 200m
6 Burpees
** non-working partner must hold KB in Goblet

run 400m together

6 Rounds (3 rounds each, alternating)
Ski 200m
6 Burpees
** non-working partner must hold a plank

run 400m together

150 wall balls (split up however, between the two)

Comments

Alex RuggiereWOD-CrossFit-Thursday-01/23/20

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WOD-CrossFit-Wednesday-01/22/20

5 Rounds
20/15 Calorie Bike or Ski
30 Air Squats
15 Hang Power Snatches; 75/55
– rest 2 min bet rounds

Comments

Alex RuggiereWOD-CrossFit-Wednesday-01/22/20

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WOD-CrossFit-Tuesday-01/21/20

Back Squat; 18, 14, 10, 6

14 min AMRAP
5 Burpee Box Jumps Overs
10 Alt DB snatches
20 Dubs/40 single

Side Plank Star Hold on Elbow; 20 seconds; rest 1 min bet sides, x3 sets
scale to standard side plank if needed

Comments

Alex RuggiereWOD-CrossFit-Tuesday-01/21/20

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WOD-CrossFit-Monday-01/20/20

6 RFT
Run 200m
8 Power Cleans; 135/95
10 Pullups (RX+ C2B)
into…
cash out 20/17 calorie bike

Single Arm Bent Over DB Row 10-12 reps/arm, x3 sets

Comments

Alex RuggiereWOD-CrossFit-Monday-01/20/20

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WOD-CrossFit-Friday-01/17/20

Push Press; 8, 6, 4, 2

For Time;
21 Thrusters; 95/65
3 Rope Climbs / 6 Rope Planks
15 Thrusters
2 Rope Climbs / 6 rope planks
9 thrusters
1 Rope Climb / 6 rope planks

Comments

Alex RuggiereWOD-CrossFit-Friday-01/17/20

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WOD-CrossFit-Thursday-01/16/20

For Time:

50/40 Calorie Bike/Ski/Row
50 Wallballs
run 200m
50/40 Calorie bike/Ski/Row
50 Step Ups
run 200m
50/40 Calorie Bike/Ski/Row
50 Single Arm DB push press; 25/side
run 200m

Comments

Alex RuggiereWOD-CrossFit-Thursday-01/16/20

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WOD-CrossFit-Wednesday-01/15/20

 

16 Min AMRAP
5 DL 225/155
10 T2B
15 Pushups
NFT
Accumulate 100 calories on 3 machines, in any order

Comments

Alex RuggiereWOD-CrossFit-Wednesday-01/15/20

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WOD-CrossFit-Tuesday-01/14/20

 

Back Squat; 20, 16, 12, 8
2 RFT
36 Calorie Bike / Ski
26 Hang Power Snatches; 75/55
16 Burpee Over Bar

Comments

Alex RuggiereWOD-CrossFit-Tuesday-01/14/20

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WOD-CrossFit-Monday-01/13/20

 

For Time;
Run 1200m
3 rounds of
12 Power Cleans 135/95
35 dubs/70 singles
run 800m
2 rounds of
12 Power Cleans
35 dubs/70 singles
run 400m
1 round of
12 power cleans
35 dubs/70 singles

Comments

Alex RuggiereWOD-CrossFit-Monday-01/13/20

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WOD-CrossFit-Friday-01/10/20

 

For Time;
20 alternating Pistols (scale to 80 air squats)
30 Hang Power Cleans; 135/95
40 wall balls
50/40 Calories on any machine
40 wall balls
30 hang power cleans
20a alternating pistols

Comments

Alex RuggiereWOD-CrossFit-Friday-01/10/20