WODs for the week 1-24-22 to 1-29-22
The Open is going to begin in one month. CrossFit is trying to get everyone ready for it by programming lots of Wall Balls, Pull-ups, Deadlifts, Cleans and Rowing! We are doing enough of those things already that we don’t need too much more of the same. CrossFit also recommends that everyone take the Judges Course, so they can be better prepared for what the movement standards will be. That is a good reason to take the course. And I would like some of you to take it so you can help me judge participants. We will all be doing the workouts of the Open, so you might as well sign up to see where you are in the world standings. I think you may be pleasantly surprised to see how well you really measure up. Our gym holds people to the movement standards all year long, for the most part, not just for the Open. You can do this!
MONDAY 1-24-22 Strength WOD: Shoulder Press (3x5) then: 2 Rounds for time: 100 meter Lunges 300 meter Run TUESDAY 1-25-22 AMRAP in 15:00 1 Deadlift-heavy 50 meter Row 2 Deadlifts 100 meter Row 3 Deadlifts 150 meter Row 4 Deadlifts 200 meter Row 5 Deadlifts 250 meter Row 6-300, 7-350, ... WEDNESDAY 1-26-22 5 Rounds for time: MB Deadlifts MB Cleans MB Push Press MB Push-ups MB Sit-ups Round 1=5 reps/movement Round 2=10 reps/movement Round 3=15 Round 4=20 Round 5=25 THURSDAY 1-27-22 Strength WOD: Back Squat (3x5) then: AMRAP in 8:00 3 Handstand Push-ups (1 Wall Walk, 3 Seated DB Presses) 3 Cleans-heavy (185,135) 6 Handstand Push-ups 3 Cleans 9 Handstand Push-ups 3 Cleans 12 Handstand Push-ups 6 Cleans 15 Handstand Push-ups 6 Cleans 18-6,21-9, ... FRIDAY 1-28-22 5 Rounds for time: 21 Calorie Row 12 Burpee Box Overs 1 Rope Climb SATURDAY 1-29-22 Open Gym at 8am and 9am