CrossFit WOD for Monday 2/24
Rogue Qualifier 20.3
AMRAP in 20:00
100 double unders
80 alternating dumbbell snatches, 50/35/20lbs
100 double unders
60 toes-to-bar
100 double unders
40 double dumbbell squat, 2×50/35/20lbs
100 double unders
20 strict HSPU
Share score to whiteboard. Compare to 1/24/2020. Post workout will be calf stretching and chair stretching.
READ: Wodapalooza Leads the Way for Inclusive Competitions – Morning Chalk Up
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CrossFit WOD for Sunday 2/23/2020
“LOREDO”
6 rft:
24 squats
24 pushups
24 lunges
400m run
Share time to whiteboard!
READ: 10 Essential Questions: Amanda K – Mountaineers
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CrossFit WOD for Saturday 2/22/2020
EMOM x 21:00
a. 200m run/250m row
b. 10 box jump overs
c. 10 pull-ups
Challenge yourself with higher boxes but complete the work every interval!
Share attendance to whiteboard. Post workout is lower leg rollout and lat foam rolling.
READ: Zion Williamson Is More Than a Walking Mixtape – The New Yorker
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CrossFit WOD for Friday 2/21/2020
DB “HAMMER”
5 rounds for time:
5 dumbbell power cleans
5 dumbbell squats
5 dumbbell jerks
20 pull-ups (Performance does 10 L-pullups)
Rest 1:30 between rounds. Rx = 2×50/35/20lbs dumbbells.
Share total time to whiteboard. Post-workout is 2:00+ bar in trap/side then 2:00+ chair stretch/side.
READ: 10 Best Exercises For Your First Spartan Race – Spartan Race OCR
WATCH: “Sprints” are 5k runs, “Supers” are 10k runs
CrossFit WOD for Thursday 2/20/2020
400m walking lunge for time + some other stuff like tabata and jerks
Share time to whiteboard! Post workout is the Hips of Glory + Super Pigeon complex.
READ: Benefits of Walking Lunges – BarBend
RECIPE: Paleo Lunchboxes (Part 3) – Nom Nom Paleo
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CrossFit WOD for Wednesday 2/19/2020
10 rounds for time:
3 overhead squats, 74/50/35kg
6 bar muscle-ups
12 pogo burpees
Share time to whiteboard. Post workout is hard rolling the quads (NOT FOAM ROLLING), then overhead banded distraction for the lats and chest.
READ: Five Drills to Improve Your Overhead Squat Fast! – The Barbell Physio
WATCH:
What do you usually ALWAYS have in your fridge?
What’s on your usual grocery list?
CrossFit WOD for Tuesday 2/18/2020
AMRAP in 10:00
10 HSPU
20/15 calories
30 single leg squats
Share score to whiteboard. Post-workout is SLIPS!
READ: Strength Training is Vital in Avoiding Injury and Staying Independent As You Age – Washington Post
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