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CrossFit Workout 2.21.24

Workout

Sprint intervals
every 9:00 for 3 rounds

15 db lateral burpees
20 dumbbell bench 2×50/35
500/450m row

score is total working time

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CrossFit Workout 2.20.24

Lift
Squat snatch
7×1 working up to a heavy

go every :90
Workout
3 round
10 ohs at 60% of what you hit
max set of chest to bar for quality, not time start a new set every 3-4 minutes
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CrossFit Workout 2.19.24

Workout

14:00 AMRAP
10 v-ups/ghds
8 strict hspu
60 crossover singles

no rx+ just get more rounds

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CrossFit Workout 2.17.24

Workout

Happy Birthday Kumi!

Partner Bear Complex Pyramid

1 up to 10 back down to 1 (135lb/95lb)

One partner does odd rounds one does even rounds

If you break your set you must do 3 bmu or 5 burpee pullups before continuing

Break = bar stops on the ground (resting in rack, oh, or at hips is fine)

40:00 cap

Bear complex = 1 clean + 1 front squat + 1should to over head + 1 back squat + 1 back rack shoulder to overhead

Any style of lifts allowed — so cluster + back rack thruster is fine

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CrossFit Workout 2.16.24

Workout
3 rounds for time
15 deadlifts 185/125
100 double unders
500/450m row
staging:
rowers near the red wall, deadlifts and DU behind. Stagger start in small groups and go to the first open rower if there’s a space issue
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CrossFit Workout 2.15.24

Lift
From the rack

5×3 bench press up to a heavy for the day

then

2×15 unbroken at 40-50% of what you hit
Supplemental
4 rounds
3 strict ring pullups–false grip if you can
10 landmine situps/arm
10 arnold presses
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CrossFit Workout 2.14.24

Workout
4 rounds
3:00 rest in b/t

SPRINT

20/12 cal bike
10 toes to bar
5 wall walks

rx+ 3 BMU+7 T2B AND 50′ of hs walking

score is time (including the rest)
staging: bikes near the red wall
toes to bar and wall walks on the rig/wall.
hs walk in the back near the red poles
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CrossFit Workout 2.13.24

Workout

As many rounds and reps as possible in 8 minutes of:
40 double-unders
10 hang power snatches

♀ 65 lb
♂ 95 lb

This is a .com workout that I could see being an open workout

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CrossFit Workout 2.12.24

Lift
8×2 squat clean

first 4 at 60-70% for technique and speed, then last 4 build to a heavy for the day
Supplemental
2 sets

16 single arm overhead walking lunges (8/arm)
16 banded reverse squats
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CrossFit Workout 2.10.24

Workout

With a partner
double unders are always together
2 rounds
50 double unders
10 wall walks–split
50 double unders
30 toes to bar
50 double unders
50 burpee to 6 in touch

rx+ wfshspu instead