CrossFit Workout of the Day
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WOD 01.10.23

Strength:

Close Grip Bench Press 5-5-5-5-5

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

WOD:

3 rounds for time:

30/20 machine calories

15 Dumbbell push press, 50’s/35’s

15 Box jumps, 30/24inches

Post loads and times to beyond the whiteboard.

WOD 01.09.23

Strength:

Front squat, 3-3-3-3-3

WOD: 

Complete as many rounds as possible in 12 mins of:
3 Hang Squat Cleans, 185/125 lbs
6 Toes-to-bars
9 AbMat Sit-ups

Post loads and rounds to beyond the whiteboard.

WOD 01.08.23

Conditioning:

Machine Calorie intervals

The interval is 30 secs of work followed
by 30 secs of rest for 10 intervals.

Score is the total reps performed in all of the intervals.

WOD:

5 rounds for time of:
20 Alternating Dumbbell Snatches, 50/35 lbs
5 Wall Walks

Post calories and time to beyond the whiteboard.