Workout of the Day

WOD – Mon, Mar 4

Wolfe Tribe Fitness – WOD

CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here
Burpee over DB: Starts with the burpee chest and thighs to the ground. Two feet must pass over the DB.

snatches: both heads of DB must touch the ground at the same time. Arm must completely extend overhead and lockout.

WOD – Fri, Mar 1

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 Rounds of

200m run/jog

5 no push burpees

5 dbl DB deadlift

10 jumping lunges

Partner WOD (Time)

For time:

10 rounds of:

10 Devil Press, 40/30 lbs

Dumbbell Walking Lunge, 40/30 lbs, 50 ft

— then —

Partner Run, 800 m
I go; you go for 10 total rounds ea does 5 rounds.

then run together for 800m

devil press: burpee + dbl DB Swinging Press

WOD – Thu, Feb 29

Wolfe Tribe Fitness – WOD

Metcon (Time)

For time:

10 Thrusters, 135/95 lbs

50 Double Unders

8 Thrusters, 135/95 lbs

40 Double Unders

6 Thrusters, 135/95 lbs

30 Double Unders

4 Thrusters, 135/95 lbs

20 Double Unders

2 Thrusters, 135/95 lbs

10 Double Unders

WOD – Thu, Feb 29

Wolfe Tribe Fitness – WOD

Metcon (Time)

For time:

10 Thrusters, 135/95 lbs

50 Double Unders

8 Thrusters, 135/95 lbs

40 Double Unders

6 Thrusters, 135/95 lbs

30 Double Unders

4 Thrusters, 135/95 lbs

20 Double Unders

2 Thrusters, 135/95 lbs

10 Double Unders

warm up (No Measure)

3 Rounds

15 calories on Row

10 Front Squats

10 push press

20 double unders

WOD – Wed, Feb 28

Wolfe Tribe Fitness – WOD

Metcon (AMRAP – Rounds)

Part 1: as many rounds as possible in 12 mins

30/25 bike calories

20 alt goblet lunges 53/35lbs

10 pull ups

Rest 3 minutes

Part 2: as many rounds as possible in 12 mins

30/25 calorie rows

20 box jumps 24/20

10 HSPU

WOD – Wed, Feb 28

Wolfe Tribe Fitness – WOD

Metcon (AMRAP – Rounds and Reps)

Part 1: as many rounds as possible in 10 mins

30/25 bike calories

20 alt goblet lunges 53/35lbs

10 pull ups

Rest 3 minutes

Part 2: as many rounds as possible in 10 mins

30/25 calorie rows

20 box jumps 24/20

10 HSPU

Warm Up (No Measure)

1:30 Bike

1:30 Row

Then

5 min of

5 inch worms

5 kip swings

5 reverse lunges

10 sec handstand hold

WOD – Tue, Feb 27

Wolfe Tribe Fitness – WOD

Metcon (Time)

For Time

20 clean & jerks 185/125lb

40 devil press 40/30lbs

60 toes to bar

WOD – Tue, Feb 27

Wolfe Tribe Fitness – WOD

Metcon (Time)

For Time

20 clean & jerks 185/125lb

40 devil press 40/30lbs

60 toes to bar

Warm Up (No Measure)

3 min row

then

10 deadlift

10 muscle cleans

10 Push jerks

10 kip swings

10 straight leg sit ups

WOD – Mon, Feb 26

Wolfe Tribe Fitness – WOD

Pause Back Squats (Weight)

3 sec pause at bottom of squat
5-5-5

Push Press (5-5-5)

Accessory (No Measure)

75 banded face pulls

T hold balance 1 min each side

45 banded bicep curls

WOD – Mon, Feb 26

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 mins bike/row/run

then

3 rounds

10 Good Mornings

10 empty bar back squats

10 strict press

10 over head squats

Pause Back Squats (Weight)

3 sec pause at bottom of squat
5-5-5

Push Press (5-5-5)

Accessory (No Measure)

75 banded face pulls

T hold balance 1 min each side

45 banded bicep curls

WORKOUT OF THE DAY