Saturday 10/12/2024

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WOD
"Bagheera the Panther"
4 Sets: (1 set every 12 minutes. Athletes have up until the 12 minute mark to rest if set is completed before 12 minutes)
Partner 1: 10x50ft Shuttle Run
Partner 2: 20 GHD Sit Ups  (Or V-Ups)

-straight into-

Partner 1: 10 Dumbbell Box Step Overs (2x50/35) (24”/20”)
Partner 2: 250/200m Row

-straight into-

Partner 1: 8 Burpee Pull Ups
Partner 2: 70 Double Unders

*Both partners work at the same time and switch places after both are complete. Move to the next station after each partner completes both movements

**Score is total time of all 4 sets

Thursday 12/21/2023

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WOD A
“HELP ME….I’M FEELING”
Part A:
For Time:
Max Effort, 500m Row

-Rest till 10:00, then Part B-

WOD B
“HELP ME….I’M FEELING”
Part B:
Death by Shuttle Runs
* Each shuttle run = 25 feet down + 25 feet back (50 feet total)
** Athletes do the amount of shuttles runs in the allotted time starting on
Minute 1 with one shuttle run then
Minute 2  with 2 shuttle runs then
Minute 3 with 3 shuttle runs then
Minute 4 with 4 shuttle runs, etc..
They go until they cannot complete the amount of shuttle runs required in that round. Score is total shuttle runs ran.

Accessory
Mayhem Mini-Pump –Upper Body Posterior
3 Rounds

12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

Friday 02/24/2023

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CrossFit Open 23.2A:
Complete as many reps as possible in 15 minutes of:
5 Burpee Pull-Ups
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)
*Add 5 Burpee Pull-Ups after each round.

CrossFit Open 23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max Thruster (from the floor)