CrossFit Workout of the Day
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WOD 01.31.23

Strength:

Push jerk, 2-2-2-2-2

WOD:

Complete as many rounds as possible in 16 mins of:
16 Wallballs, 20/14 lbs
8 Pull-ups
2 Wall Walks

post loads and rounds to beyond the whiteboard.

WOD 01.30.23

Strength:

Front squat, 5-5-5-5-5

WOD:

3 rounds, 1 min per station, for max reps of:
Echo Bike Calorie
D-Ball Ground-to-Over Shoulder, 100/70 lbs
Sledgehammer Strike, 16/10 lbs
Pistol
Burpee

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Post loads and reps to beyond the whiteboard.

WOD 01.29.23

Partner Conditioning:

D-ball Tailpipe:

4 rounds for time of:

D-Ball Hold, 100/70 lbs 15/10 Bike Calories

*partner A holds while partner B Bikes, then switch. Ball must be in front of body. Bike calories can only be accumulated while ball is held

WOD:

AMRAP in 13 minutes:

5 box jumps, 30/24 inches

7 hang power cleans, 135/95lbs

9 elevated feet ring rows

Post times and rounds/reps to beyond the whiteboard.