Every 30 Seconds Complete 1 Squat Clean For 10 Minutes (21 Sets)
Then…..
Black/Blue/Grey WOD
“Lumberjack”
As Many Rounds As Possible in 7 Minutes of:
7 Box Jumps (30/24) (24/20) (20/12) (12/6)
7 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)
Black/Blue/Grey WOD
“CrossFit Open WOD 24.1”
Black/Blue/Grey WOD
“MoonWalk”
As Many Rounds As Possible in 15 Minutes of:
5/3 Ring Muscle-Ups
10 Shoulders-to-Overhead (135/85)
50 Double Unders
50′ Walking Lunges
50′ Backward Walking Lunges
Black/Blue/Grey WOD
“Oaks”
Every 2:30 For As Long As Possible Complete:
10 Box Jumps, No Rebounding (30/24) (24/20) (20/12) (12/6)
2 Rope Climbs (1 Rope Climb) (5 Progressions) (10 Ring Rows)
10 Overhead Squats (95/65) (65/45) (45/35) (35/15)
*After each round ADD 20/10# or 10/5# to the barbell
*You cannot start the next round early
Black/Blue/Grey WOD
“Bombs Away!“
For Time:
30 Deadlifts (185/125)
60 Toes-to-Bar
30 Front Squats (185/125)
February “Cool” Board
***Make some goals for yourself for February
Black/Blue/Grey WOD
“Open WOD 22.3“
For Time:
21 Pull-Ups
42 Double Unders
21 Thrusters (95/65)
18 Chest-to-Bar Pull-Ups
36 Double Unders
18 Thrusters (115/75)
15 Bar Muscle-Ups
30 Double Unders
15 Thrusters (135/85)
February “Cool” Board
***Make some goals for yourself for February
Black/Blue/Grey WOD
“The Double Deuce“
40 Rounds For Time of:
1 Right Arm DBell Snatch (50/35)
1 Burpee Box Jump Over (24/20)
1 Left Arm DBell Snatch (50/35)
1 Burpee Box Jump Over (24/20)
February “Cool” Board
***Make some goals for yourself for February
Work up to a Max of the Following Complex:
1 Power Clean + 2 Push Presses + 3 Push Jerks
Then…..
Black/Blue/Grey WOD
“Open WOD 17.4“
As Many Reps As Possible in 13 Minutes of:
55 Deadlifts (225/155) (185/125) (155/105) (115/75) (75/45)
55 WallBalls, girls to 9′ (20/14) (14/10) (10/6)
55 Calorie Row
55 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
February “Cool” Board
***Make some goals for yourself for February
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