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GHF CrossFit Weekly WOD

 
MEMBERS - SCHEDULE YOUR WOD

Monday 2/19 :

Strength: Deadlifts

Work up to a 2RM Deadlift 

 

3 Rounds For Time:

9 Snatches P(135/95) Rx(95/65) F(65/35)

12 Thrusters 

15 Burpees over bar

21/17 Calorie Row

 

Tuesday 2/20:

“Filthy Fifty”

50 Box Jumps Rx(24/20)

50 Jumping Pull-Ups

50 Kettlebell Swings Rx(35/25)

50 Lunge Steps

50 Knees to Elbows

50 Push Press Rx(45/45)

50 Back Extensions

50 Wall Balls Rx(20/14) F(16/10)

50 Burpees

50 Double Unders F(150 Singles)


Wednesday 2/21:

Skill: Clean

3 Sets of 3 Reps at 60% of 1RM 

 

14 Minute AMRAP
8 Hang Power Cleans  Rx(135/95) F(95/65) F2(65/45)

8 S2OH (same barbell)

16 D-Ball over Shoulder P(40/35) Rx(35/30) F(25/20)

24 Sit-Ups 

Thursday 2/22:

Strength: Split Jerks

Work Up to a Heavy Double

 

Every 5 Minutes for 30 Minutes: (6 Rounds)

Across the Turf Standing Sled Pull AHAP

50 Double Unders  F(100 Singles)

200m Run

(Guys add at least 135, girls add at least 90)


Friday 2/23:

Open Workout 18.1 

 

Grip Medley:

3 Rounds Not for Time

60 Second Dead HangF(30 Seconds)

Farmer’s Carry Down the Turf and back AHAP

Dumbbell Hex Hold (As long as possible)

 

Saturday 2/24

 

Teams of 3: 24 Minute AMRAP

200m Run(partners run together)

36 Wall Balls Rx(20/14) F(16/10)

24 SA KB Racked Walking Lunges P(55/35) Rx(45/30) F(30/20)

18 Ring Push-Ups

12 KB Snatches (same KB)

 

-Rest 4 Minutes-

 

Teams of 3:

Max Calorie Bike in 8 Minutes