WODs for the week 1-31-22 to 2-5-22
The Open is only 3 weeks away! Sign up here: http://CrossFit.com/open. We will all be doing the Open workouts each week. It’s fun to see where you stack up worldwide. and it’s usually better than you think it will be. If anyone wants to take the judges course, you will not only learn more about what the standards are for yourselves, but you will be able to help me judge your friends. I will need that help in the bigger classes! Find that course here: http://oc.crossfit.com. Scroll down and look for the Judges Course.
We have a birthday WOD to have fun with early this week and a possibility of snow coming in later this week. I am going to put the strength WODs early just in case the snow deters you from coming in later.
MONDAY 1-31-22 Strength WOD: Bench Press (3x5) then: For time: 1,500 meter Bike 40 KB Swings 500 meter Row 30 Wall Balls 400 meter Run 20 Pull-ups TUESDAY 2-1-22 Strength WOD: Power Clean (5x3) then: David's B-day WOD* 2-1-59 (63) 4 Rounds for time: 18 Sledge Hammers 12 Push-ups off the tire 5 Tire Flips 6 Jump in and out of the tire 1 Shuttle Run 1-2-3-2-1 * I took the liberty of doubling some of the numbers from the birthday numbers because the numbers are too small. WEDNESDAY 2-2-22 For time: 100 Double Unders 21 Front Squats (light-moderate) 21 Push Press 100 Double Unders 15 Front Squat 15 Push Press 100 Double Unders 9 Front Squat 9 Push Press THURSDAY 2-3-22 5 Rounds for reps 3:00 Rowing for Calories 1:00 Muscle-up Transitions to support FRIDAY 2-4-22 Bear Complex* 7-7-7-7-7 * Power Clean, Front Squat, Push Press, Back Squat, Behind the neck Push Press = 1 Bear Complex ** Must complete 7 reps without resting the bar on the ground. SATURDAY 2-5-22 Open Gym at 8am and 9am