Thursday, February 23, 2023
For time:
30-25-20-15-10-5 Calorie assault bike.
1:00 Overhead hold (95#/65#) after every set.
Wednesday, February 22, 2023
With a 3 minute clock:
20 KB swings (53#/35#)
10 Box jumps (24″/20″)
20 KB swings (53#/35#)
10 Box jumps (24″/20″)
Max unbroken set of double unders
Rest 1 minute. Repeat for a total of 4 cycles.
Tuesday, February 21, 2023
Strength
Squat
Conditioning
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Sunday, February 19, 2023
AMRAP in 18 minutes of:
200m Run
2 Unbroken reps of the complex below with 135#/95# –
1 thruster
2 front rack walking lunges (forward)
1 thruster
2 front rack walking lunges (backward)
Saturday, February 18, 2023
CrossFit Open WOD 23.1
AMRAP in 14 minutes of:
60 Calorie row
50 Toes to bar
40 Wall ball (20#/14#)
30 Cleans (135#/95#)
20 Muscle ups
Thursday, February 16, 2023
50-40-30-20-10 reps for time of:
Dumbbell snatch (50#/35#)
Sit ups
Begin every round with a 300m run.
Wednesday, February 15, 2023
Strength
Squat
Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Handstand push ups
1-2-3-4-5-6-7-8-9-10
Chin ups
Tuesday, February 14, 2023
Skill / Strength
Power clean
Conditioning
5 Rounds for time of:
15 Wall ball (20#/14#)
15 Box jumps (24″/20″)
200m Run
