CrossFit Workout of the Day
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WOD 02.12.24

Strength:

Back Rack Lunge 14-14-14-14-14

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

20.2 Rx’d – CrossFit Games Open

Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters, 50/35 lbs
6 Toes-to-bars
24 Double Unders

Post loads and rounds to beyond the whiteboard.

WOD 02.11.24

Strength:

Ring Rows 5x Max Rep

Rest 2-3 minutes between efforts.

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Double Dumbbell Hang Power Clean, 50/35 lbs
Candle Sticks

Post loads and times to beyond the whiteboard.

WOD 02.10.23

Midline:

The Tabata interval is 30 secs of work followed
by 30 secs of rest for 13 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

Complete as many rounds as possible in 15 mins of:
15 American Kettlebell Swings, 53/35 lbs
9 Burpees
9 AbMat Sit-ups

Post rounds and reps to beyond the whiteboard.