Categorized as: Daily WOD

Feb 9th 2018

PARTNER WOD

AMRAP 30min

40 Box Jumps 24″/20

40 Toes To Bar

40 Wallball 16/20#

CrossFit Walpole Feb 8th 2019

For Reps and Load: 
3min. Pull-Ups 
3min. Push-Ups 
3min. Sit-Ups
3min. Air Squats 
3min. Max Snatch

Four Rounds of:

20 Weighted Hip Extensions

20 Barbell Roll Outs

CrossFit Walpole Feb 7th 2019

5 Rounds:
Row 500/400m
10 Shoulder-2-Overhead (155/105#)

*Scale by load

Post WOD:
Three Rounds:
20 Bicep Curls
20 Tricep Extentions
80 Alt. Bike Kicks

CrossFit Walpole Feb 6th 2019

17 Min. AMRAP:
20 Bar Facing Burpees
30 Overhead Squats (120/90#)
10 Muscle-Ups

Post WOD:
20 Sit Ups
30 Russian Twists

*Scale muscle ups to Jumping muscle ups or to muscle up transitions. *Overheadsquats – scale by load

CrossFit Walpole Feb 5th 2019

Power Cleans – One Rep Max 10min time cap
3,3,3,1,1,1,—

5 Rounds:
400m Run
30 GHD Sit-Up
10 Clean & Jerk (135/115#)

*Scale Dubs to 3X singles and GHD to Wallball sit throws or Ab-Mat Sit Up

CrossFit Walpole Feb 4th 2019

10 Back Step 65#/45# (Right Leg)
10 Back Step 65#/45# (Left Leg)
15 Banded Side Steps (Right Leg) 
15 Banded Side Steps (Left Leg)

20min. EMOTM:
1: 3 Back Squats (70% of current best)
2: 4 Strict Pull-Ups + 4 Strict Toe-2-
Bar

*Scale Strict Pulls to Kiping Pull Ups or Jumping Pull Ups to Knees to Elbows