WOD

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill EMOM 7 Minutes 2 High Hang Snatch + 1 Hang Snatch WOD Teams of Two 200 Meter Run*5 Deadlifts 225/1555 Burpees5 Box Jumps or Step-Ups *One partner completes the run while the other completes as many reps of the deadlifts, burpees, box jumps as possible. Alternate after the run and pick off where your partner left off
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The Open/Intramural is here! Below are the teams. Week one theme is 80’s! Still want to join a team? Let us know and we’ll add you to a team! Learn more about how the intramural and how to get points here Shrug Life AliBillyTinaLisaHannahTylerKen Rowing Pains RhondaJoletteStefanKrisJustinRob LLee Less Talk’n, More Squat’n JackieKristyPinkyKatrinaMichelleMat Y WOD’s in a name? AlainaEmilee BDanielleRolandHarrietNancy WOD Open Workout “23.1” Complete as many reps as possible in 14 minutes of:60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans♂ 20-lb ball to 10-ft target, 135-lb cleans
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Programing note: This Thursday’s workout looks a bit different than normal. Friday’s Open workout won’t be announced until Thursday afternoon and we don’t want everyone doing the same movements two days in a row. – Our week 1 Intramural theme is 80’s! -Learn about his year’s CrossFit Open and our Intramural here Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Sit-Ups10 Squats10 Ring Rows Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD Complete 2 Rounds at a Conversational Pace: 3 Minute BikeRest 1:003 Minute SkiRest 1:003 Minute RowRest 1:00
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Learn about and register for our 2023 Intramural Open here Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang5 Single Arm Ring Rows10 Pineapple Pickers:15 Plank Hold Strength/Skill Three Sets, Not For Time: Dips or Ring Dips x 5-10 RepsStrict HSPU or Unsupported Strict Press x 5Supine Barbell Rows x 6 WOD 10 Minute AMRAP: 500 Meter Row Then with the remaining time, complete… 8 Single Arm DB OH Lunges, Right 50/358 Single Arm DB OH Lunges, Left20 Double-Unders
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Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Pull-aparts5 Bottoms Up Press:15 Bar Hang:30 Plank or HS Hold Strength/Skill Push Press 5-5-5-5 @ 70% WOD Complete 4 Sets For Max Reps: :30 Hang Power Cleans 95/65Rest :30:30 Bike, CaloriesRest :30:30 Toes-to-BarRest :30
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