Monday 2/10/2025

WOD
"Six Grandfathers"
For Time:
100/80 Calorie Row
-into-
5 Rounds
50 Double Unders
10 Handstand Push Ups
-into-
100/80 Calorie Row

Saturday 2/8/2025

WOD
"4.40 Challenge Workout #5"
Teams of 2
40:00 AMRAP
40 Clean and Jerks 95#/65#
40 Synchro Single Dumbbell Step Back Lunges 50#/35#
40/32 Calorie Machine
-Split C&Js and Calories as needed-

Friday 2/7/2025

WOD
"CrossFit Open 21.1"
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
Time Cap 15:00
Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish.

Thursday 2/6/2025

Strength 
Back Rack Step Back Lunge 5x8
5 sets
8 Back Rack Step Back Lunges (moderate weight)
-8 reps total, alternate legs each rep
- Rest 60-90 seconds between sets

WOD
"Free Jacks"
For Time:
60/48 Calorie Air Bike
90 Strict Sit Ups
60/48 Calorie Air Bike