A. "DomiNATE"
AMRAP 20:
2 Renegade Row
4 Handstand Push-ups
8 Dumbbell Clean & Jerks (70/50)Scoring: Not Scored
B. After Wod
3 Sets:
60 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
30 Band Pull-ApartsScoring: Not Scored
A. "DomiNATE"
B. After Wod
January 9, 2023 – CrossFit for Health
A. STRENGTH
Front Squat for load: [13 Min Cap]
#1: 3 repsScoring: Not Scored
B. "Life Alert"
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65)
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/85)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (135/95)
**200m, 150m, 100m RunScoring: Not Scored
January 7, 2023 – CrossFit for Health
A. WOD
10-9-8-7-6-5-4-3-1:
Dumbbell Thrusters (35's/25's)
Pull-ups
After Each Round:
30 Double Unders
Time Cap: 20 MinutesScoring: Not Scored
B. After Wod
3 Sets:
7/7 Seated Single Arm Arnold Press
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-upsScoring: Not Scored
January 6, 2023 – CrossFit for Health
A. STRENGTH
Deadlift for load: [12 Minutes Time Cap]
#1: 3 repsScoring: Not Scored
B. "Open Workout 17.4"
AMRAP 13:
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Push-UpsScoring: Not Scored
January 5, 2023 – CrossFit for Health
A. "Amanda, Please!"
AMRAP 4:
Buy-In: 9 Chest to Bar Pull-Ups
9 Power Snatches (95/65)
9 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 7 Chest to Bar Pull-Ups
7 Overhead Squats (115/85)
7 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 5 Chest to Bar Pull-Ups
5 Squat Snatches (135/95)
5 Bar-Facing BurpeesScoring: Not Scored
B. After Wod
3 Giant Sets:
15' Dumbbell Bear Crawl
15' Reverse Dumbbell Bear Crawl
Rest 1:30 Between SetsScoring: Not Scored
January 4, 2023 – CrossFit for Health
A. "2021 CFG Event 10"
For Time:
30 Toes to Bar
1.5 Mile Run
30 Toes to Bar
1.5 Mile Run
30 Toes to Bar
Time Cap: 30 Minutes
**
3,000m Row
6,000m BikeScoring: Not Scored
B. After Wod
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Box Dips
20 Sit UpsScoring: Not Scored
January 3, 2023 – CrossFit for Health
A. STRENGTH
Clean & Jerk for load: [14 Minutes time Cap]
#1: 1 repScoring: Not Scored
B. "Disgrace"
3 Rounds For Time:
10 Squat Cleans
10 Push Jerks
Barbell: 135/95
Time Cap: 8 Minutes CapScoring: Not Scored
December 29, 2022 – CrossFit for Health
A. "The Naughty List"
For Time:
30 Thrusters
20 Burpee Box Jump Overs
15 Strict Pull Ups
20 Burpee Box Jump Overs
30 Thrusters
Barbell: (95/65)
Box: (24"/20")
Time Cap: 20 MinutesScoring: Not Scored
B. After Wod
3 Giant Sets:
8 Banded Stiff-Legged Deadlifts
8/8 Weight Plate Deadbug
https://www.youtube.com/watch?v=h70GS6-8MmwScoring: Not Scored
December 28, 2022 – CrossFit for Health
A. STRENGTH
Squat Snatch for load:
#1: 1 repScoring: Not Scored
B. "Open Workout 16.3"
AMRAP 7:
10 Power Snatches (75/55)
3 Chest to Bar Pull-UpsScoring: Not Scored
December 27, 2022 – CrossFit for Health
A. "Amateur Boxing"
5 Rounds For Time:
10 Dumbbell Box Step-ups (24"/20")
30 Double Unders
10 Dumbbell Push Ups
30 Double Unders
Dumbbells: (50's/35's)
Time Cap: 20 MinutesScoring: Not Scored
B. 3 Supersets:
30sec Hammer Curls
30sec Tricep Dips
Rest 1 MinScoring: Not Scored