CrossFit WOD, January 28, 2023

CrossFit – Sat, Jan 28Modified Schedule:9am CrossFit Class10am Yoga11:00-Noon Open GymPartner WOD! (Time)For Time:30 Snatches 75/55/ Hang Squat Snatches 95/6530 KTC/TTB’s30 Pullups/6 Rope Climbs20 Snatches/ H.S. Snatch 115/7520 KTC/TTB’s20 Pullups/4...

CrossFit WOD, January 27, 2023

CrossFit – Fri, Jan 27Push Jerk (Weight)Opt.1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, then 3×1 @ 90% of 1RMOpt.2 -Build- 5X3@ 75% of 1RMOpt.3 -Pullup Challenge-Sub Push-Jerk for Split-JerkMet-Con: (Time)For Time:10,9,8,7,6,5,4,3,2,1Burpees + 10 1...

CrossFit WOD, January 26, 2023

CrossFit – Thu, Jan 26Clean (Weight)Opt.1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, then 3×1@ 90% of 1RMOpt.2 -Build- 5X3@ 75% of 1RMOpt. 3 -Technique- Snatch Balance from rackSub Clean and Jerk for SnatchMet-Con: (AMRAP – Reps)4 min alt....

CrossFit WOD, January 25, 2023

CrossFit – Wed, Jan 25Open Gym!Open Gym! Today we are taking on CrossFit Open 22.3!CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)For time: 21 jumping chin-over-bar pull-ups 42 single-unders 21 thrusters (weight 1) 18 chin-over-bar pull-ups 36 single-unders...

CrossFit WOD, January 24, 2023

CrossFit – Tue, Jan 24Shoulder Press (Weight)Opt. 1 -Tech/Build- Tempo Press 5×5 @ 65% of1RM (5 sec. eccentric tempo on each rep)Opt.2 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x3+Opt. 3 -Accessory Work-Sub Shoulder Press for Bench PressMet-Con (AMRAP...

CrossFit WOD, January 23, 2023

CrossFit – Mon, Jan 23Front Squat (Weight)Opt. 1 -Tech/Build- Tempo Squat 5×5 @ 65% of1RM (5 sec. eccentric tempo on each rep)Opt.2 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x3+Opt. 3 -Pull up Challenge Day 7-You may sub out the FrontSquat for a...