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Workouts

WOD 3/1/24

It’s time for the 2024 CrossFit Open

Open Workout 24.1!!
All of todays classes will be doing 24.1 as the WOD.
Friday Night Lights begins at 5 pm!

Categories
Workouts

WOD 2/29/24

Skill / Strength / Work-Up

TTB Prep & Mobility

WOD

20 min AMRAP
1,000 m Bike
5 Toes-to-Bar
10 DB Push Press
15 DB Front Squats

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Workouts

WOD 2/28/24

Skill / Strength / Work-Up

6 Rds
Every 2 minutes perform:
x5 Snatch Grip Deadlift (Building)

WOD

For time:
9-15-21-15-9
A. KB Swings
Sit-Ups

*10 min time cap

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Workouts

WOD 2/27/24

Skill / Strength / Work-Up

6 Rds
Every 2 minutes perform:
x5 Strict Pull-Ups (Building in difficulty each round)

WOD

Death By EMOM
Min. 1 – 5 cal Row + 1 Burpee to Target
Min. 2 – 5 cal Row + 2 Burpee to Target
Min. 3 – 5 cal Row + 3 Burpee to Target
.
.
.
**Add 1 burpee each minute until you can’t complete the prescribed work within that minute.

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Workouts

WOD 2/26/24

Skill / Strength / Work-Up

Snatch Cycling & Double-Under Prep

WOD

“14.1”
10 min AMRAP
30 Double-Unders
10 Snatches (75/55)

Finisher

Skill Practice – Handstand Walking

Categories
Workouts

Weekly Workout Week 2/26/24

MONDAY: Double Unders, Snatches & Handstand Walking
TUESDAY: Strict Pull-Ups, Rowing & Burpees-to-Target
WEDNESDAY: Snatch Grip Deadlift, A. KB Swings & Sit-ups
THURSDAY: Biking, Toes-to-Bar, DB Push Press & DB Front Squats
FRIDAY: Open Workout 24.1!!
SATURDAY: Open Workout 24.1!!
SUNDAY: Open Gym

Categories
Workouts

WOD 2/24/24

WOD

“20.2”
20 min AMRAP
4 DB Thrusters (50/35)
6 Toes-to-Bar
24 Double-Unders

Categories
Workouts

WOD 2/23/24

Skill / Strength / Work-Up

Handstand Progressions/Practice

WOD

12 min AMRAP
20 R. KB Swings
10 Alt. Rev. Goblet Lunges
1 Turkish Get Up e/s

Categories
Workouts

WOD 2/22/24

Skill / Strength / Work-Up

10 min EMOM
x3 Snatch (Unbroken)

WOD

10 min AMRAP
2-4-6-8-10-12- – –
Burpees
Wall Balls

Categories
Workouts

WOD 2/21/24

Skill / Strength / Work-Up

DB Hang Clean Technique Review

WOD

20 min AMRAP
1,000 m Bike
15 DB Hang Cleans
10 Box Jumps