Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition) *3 Total Scores: ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) ——————————————————————————————————– Core: 5 Rounds
WOD: Saturday, February 11th, 2023 (Burpee Day 13)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time *Every time you break complete: RX+: 10 Hang Power Cleans (155/105) CRX: 150 Unbroken Wall Balls + 10 HPC (155/105) *30 Min Cap if necessary *Breaks… Read more »
WOD: Friday, February 10th, 2023 (Burpee Day 12)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) ——————————————————————————————————– Workout: CrossFit Open Workout “12.3” AMRAP x 18 Minutes *Score is total # of rounds + reps completed in 18 minutes Masters RX Version: Scaled Version: ——————————————————————————————————– Cardio Option:… Read more »
WOD: Thursday, February 9th, 2023 (Burpee Day 11)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time 5 Rounds -Then- *CRX: 4 Power Snatches (135/95) ——————————————————————————————————– Cardio Option: For Time 5 Rounds -Then- ——————————————————————————————————– Core: 4 Rounds
WOD: Wednesday, February 8th, 2023 (Burpee Day 10)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, lateral hops, burpees Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean Complex (17 Minutes) 5 Sets Sets 1, 2, & 3: 1 Power Clean + 1 Squat… Read more »
WOD: Tuesday, February 7th, 2023 (Burpee Day 9)
Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run / 150 Meter Row / 300 Meter… Read more »
WOD: Monday, February 6th, 2023 (Burpee Day 8)
Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of Jump Squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat (17 Minutes) Sets 1 and 2: 3 Reps @ 90%… Read more »
WOD: Sunday, February 5th, 2023 (Burpee Day 7)
Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops PVC Lat/Shoulder Stretch – :30s per side x3 ——————————————————————————————————– Pre-Game: 3 Rounds w/ partner 150 Meter Row / 100 Meter Run / 300 Meter Bike … Read more »
WOD: Saturday, February 4th, 2023 (Burpee Day 6)
Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps PVC Pass Through – 10 SLOW Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner/Ski 3 Squat Cleans (ascending weights) 1 Wall… Read more »
WOD: Friday, February 3rd, 2023 (Burpee Day 5)
Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Push Ups Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Strength: Shoulder to Overhead (17 minutes) Sets 1, 2, and… Read more »
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