WODs for the week 1-23-23 to 1-28-23

Have you signed up for the Open yet? It begins on Feb 16 and ends on March 6. We will be doing all of the workouts anyway, you might as well be judged and see where you fall in the population also doing the Open. Use the link to sign up. Crossfit.games.com We have almost everyone compete in the Open from our gym. It’s fun to see where you rank in the gym and in Missouri, the USA and the world. If you post your scores before everyone else you can screen shot your very high rank! That’s the best.

MONDAY 1-23-23
Strength WOD: Power Clean (5x3)
then:
3 Rounds for time:
35 Calorie Row
15 Chest-2-Bar Pull-ups

TUESDAY 1-24-23
AMRAP in 20:00
3 Candlesticks*
6 Sand Bag Cleans
9 Jumping Back Squats-(sand bag)
12 Walking Lunges-no weight
* lay on back, up on shoulders, feet in the air, roll forward to standing up straight

WEDNESDAY 1-25-23
"Last Ascent"
For time:
5-10-15
Back Squats (225,155)
Box Jumps (24,20)

THURSDAY 1-26-23
Strength WOD: Bench Press (3x5)
then:
AMRAP in 14:00
12 Deadlifts (185,125)
6 Toes-2-Bar
2 Rope Climbs

FRIDAY 1-27-23
5 Rounds for time:
500 meter Row
12 Power Cleans
9 Drive the Bus Squats with Plate

SATURDAY 1-28-23
Open Gym at 8am and 9am