WODS: January 2022

CALENDAR VIEW
Monday, January 31 2022
Quentin’s bday wod
Quentin’s bday wod


“Quentin’s bday wod”
10 minute amrap:
6 x burpee box jump over (30/24”)
6 x toes to bar
6 x goblet squat (24/16kg)

Friday, January 28 2022
Duck duck goose

28 january Wod:
3 rounds for time:
30/24 x cal bike/row
30 x hand release push-up [hspu]
30 x front squat (95/65)
*18 min cap*

Thursday, January 27 2022
Sommer’s Bday wod:
Sommer’s Bday wod: 12 minute amrap:
6 x pull up
12 x box jump over (24/20")
*8 x V-Up emom*

Wednesday, January 26 2022
Baby bowser
Baby bowser 20 minute emom
3 x deadlift
2 x ring muscle up
*post load to score*
Tuesday, January 25 2022
Cory’s baby
Cory’s baby For time:
200 x double under
100 x wall ball (20/14) 10/9'
50 x toes to bar
*14 minute cap*
Monday, January 24 2022
Bolgur Burr
Bolgur Burr


10 minute amrap
3 x bar muscle up [ring muscle up]
5 x bar facing burpee
6 x clean (95/65) [135/95]

 

Friday, January 21 2022
Mary Mirabelli’s Bday WOD!
Mary Mirabelli’s Bday WOD!

Mary Mirabelli’s Bday WOD!

E4MOM x 5 rounds

15/12 x cal bike 
15 x sit-up [pvc]
15 x deadlift (75/55) [115/85]
10 x hang clean (75/55) [115/85]
10 x burpee [bar facing burpee]

*if you don't finish in 4 minutes, keep working then rest til next 4:00 mark*

Thursday, January 20 2022
The gemstone children
The gemstone children

10 minute amrap:
10 x pull up [c2b]
10 x wall ball (20/14)
10 x DB snatch (50/35)

Wednesday, January 19 2022
Tobes
Tobes 20 min Emom:
3 x Strict Handstand Pushup [deficit 45/25#]
3 x Front Squat
*post load used throughout*

Tuesday, January 18 2022
Milliam
Milliam 5 rounds for time
18 x deadlift (115/85)
15 x bar facing burpee
12 x shoulder to overhead (115/85)
*14 min cap*
Sunday, January 16 2022
Snow daze
Snow daze

17 Jan Wod:
“Snow daze”
12 minute amrap:
9 x toes to bar
6 x thruster (115/85)
3 x ring muscle up

*sub bmu:c2b/pull-up 1:1 for rmu*

Friday, January 14 2022
Zombies
Zombies

14 Jan Wod:
For time:
2 rounds:
30 x front squat (95/65)
30 x bar facing burpee
30 x hang clean (95/65)
30 x pull up
30 x shoulder to overhead (95/65)
*21 minute cap*

Thursday, January 13 2022
Dartmouth
Dartmouth For time:
12-10-8
Deaflift (275/185)
40-30-20
wall ball (20/14) 10/9'
*10 minute cap*

Wednesday, January 12 2022
Flubber butter
Flubber butter

12 minute amrap:
15/12 x cal row / 10/8 x cal bike
15 x push up [handstand pushup]

 

Tuesday, January 11 2022
Pflugerville
Pflugerville

20 minute EMOM
2 x clean and jerk 
2 x Ring muscle up
*sub BMU/2x C2B/Ring dip for RMU*

*post load used throughout*

Monday, January 10 2022
Baloobadoo
Baloobadoo

10 Jan Wod:
21-15-9-15-21
Snatch (75/55)
Toes to bar
*3 x Bar facing burpee emom*
[5x bar facing burpee emom]*
*13 min cap*

Friday, January 7 2022
Maybe wod
21-15-9
KB swing (32/24kg)
Box jump over (24/20")
Lunge (goblet style)
Thursday, January 6 2022
Lads holiday
Lads holiday

20 minute EMOM
2 x snatch
3 x overhead squat
*post load to score*

 

Wednesday, January 5 2022
Tony’s Bday WOD
Tony’s Bday WOD

For time:
50/40 x cal echo bike "buy in"

then:
3 rounds:
15 x handstand push up [strict]
30 x wall ball (20/14)
10 x bar muscle up
*15 min cap*

Tuesday, January 4 2022
The farmer in the dell
The farmer in the dell 3 minute amrap:
squat clean (155/105)
into:
3 minute amrap:
shoulder to overhead (155/105)
into:
3 minute amrap:
bar facing burpee
*score is total reps*
Monday, January 3 2022
CrossFit open workout 20.2
CrossFit open workout 20.2

3 Jan Wod:
CrossFit Open workout 20.2
20 minute amrap
?4 dumbbell thrusters(2x50/35)?
6 toes-to-bars?
24 double-unders

*Sub kb for db if needed*

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