Training Log

Main Site Benchmark WOD “GWEN” For Load: (30min cap) 15-12-9 reps of Clean & Jerk (Power/Squat or both) Rules -Touch and go at floor only. -Even a re-grip off the floor is a foul. -No dumping. -Use same load for each set. -Rest as needed between sets approximately 3-5min (no more than 5min) **compare to […]

“Timed Chipper” by DB In Front of a Clock Set for 39 minutes: 5min of – Row or Bike for Calories Rest 1min 4min of – Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 Rest 1min 3min of – Bar Facing Burpees Rest 1min 2min of – Ground to Overhead 135/95 RX+155/105 MRX 95/65 Rest 1min 1min

10-15min Warm-up, Build-up & Prep for CF Open WOD 25.1 CrossFit Open WOD 25.1 15 min AMRAP: 3 Lateral Burpees Over the Dumbbell 3 Dumbbell Hang Clean to Overhead 30ft Walking Lunges (2 x 15ft) *After completing each round, add 3 reps to the burpees and hang clean to overhead. Dumbbell Weights Ages 16-54 =

Sumo-Deadlift Build-up — E3MOM 21 – 15 – 9 – 5 – 1 Team WOD 15min AMRAP: 10 Synchronized Sumo-Deadlift (10ea) 20 Alternating Box Jump Overs (10ea) 30 Partner Passing Wallball Sit-Ups (15ea) Barbell = 225/155lbs RX+275/185 MRX 185/125lbs Box Heights = 24/20″ RX+ 30/24″ MRX 20/18″ Wallballs = 20/14lbs MRX 20/10lbs Grip/Core Development 1min

Hang Clean Build-up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 4min AMRAP: 8 Hang Cleans 155/105 RX+185/125 MRX 115/75 4 Over the Bar Burpees Rest 2min / Reduce Load 4min AMRAP: 12 Hang Cleans 95/65 RX+115/75 MRX 75/55 6 Over the Bar Burpees Core & Flexibility Development

Overhead Squat Build-up — E3MOM 10 – 5 – 3 – 2 – 1 5 Rounds For Time: (16min cap) 10/9 Calorie Row/Bike or 200m Run 5 Overhead Squats 95/65lbs RX+115/75 MRX 75/55lbs 5 Front Squats 2 Rope Climb 15’ RX+1 Legless 1 w/Legs MRX 2×10’ or 1×15’ Core & Squat Development 2×10 KB/DB/BB Lunges

Open WOD 13.2 10min AMRAP: 5 Shoulder to Overhead 115/75lbs MRX 95/5510 Deadlifts15 Box Jumps/Step-Ups 24/20” MRX 20” *Start Immediately after 13.1* Workout 13.2 db 8min AMRAP:Complete the Complex For Max Load 3 Deadlift to2 Hang Clean (power or squat) to1 Shoulder to Overhead Shoulder, Core & Grip Development 2×15 Dumbbell/Kettlebell Curls 2×15 Kettlebell/Dumbbell See

HERO WOD “HOOVER” 8 Rounds For Time: (44min cap) 400m Run 15 Burpee Box Jump Overs 24/20” MRX 20/18” 10 Calorie Bike or Row 6 Dumbbell Snatches (alt arms) 75/50lbs MRX 50/35 Staff Sgt.Taylor Hoover, 31, of the United States Marine Corps., died Aug. 26, 2021, by a suicide bomber who detonated explosives at Abbey

Row/Bike 24/20cal or 400m Run E5MOM x 10min (score is slowest time of the 2) 4 Rounds For Time: (24min cap) 6 Power Cleans 6 Hang Squat Cleans 12 Toes to Bar 24/20 Calorie Row/Bike or 400m Run Rest 2min after each Round Barbell Weights = 155/105 RX+185/125 MRX 115/75lbs Core, Guns & Grip Development

Open WOD 22.1 15min AMRAP: 3 Wall Walks 12 Dumbbell Snatches (alt arms) 50/35 MRX 35/20lbs 15 Box Jump Overs 24/20” MRX 24/20” Step-ups *compare to Feb 23, 2024; Feb 3, 2023* Core Development & Stretching -2×12 GHD Sit-ups -2x30sec Butterfly Stretch -2x30sec Straddle Stretch -2×12 Strict Toes to Bar -2x30sec Couch Stretch each leg