February 2025

WOD: Every 3 mins for 18 mins (6 sets):50m Overhead Walking Lunge (6 per leg if must do stationary)*Build up to 65-75% of OHS Max and stay at that weight across all 6 sets

WOD: For Time (shared w/ partner any how)100 Double Unders80 Wall Balls (20/14)60 Box Jump Overs (24/20)40 Ground to Overhead (135/95)20 Burpee Pull-Ups40 Ground to Overhead60 Box Jump Overs80 Wall Balls100 Double UndersTime Cap: 20 minutes Level 6/5: DU, 20 to 10/14 to 9, 135/95Level 4/3: S+D, 20 to 10/9, 14 or 10 to 9,

Part A. Main Strength (20-22 Minutes)(Legless) Rope Climbs + HSPUs E 2:30MOM Perform Reps RC + 5 HSPU(0) 1-2 RC + HSPU(2) 1-2 RC + HSPU(4) 1-2 RC + HSPU(6) 1-2 RC + HSPU(8) 1-2 RC + HSPU(10) 1-2 RC + Max Rep HSPU (in remaining time)Goal: work hardest variation of rope climbs + HSPU

WOD: Open Workout 22.21-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:DeadliftsBar-facing burpeesTime cap: 10 minutesScore card for reference here: https://games-assets.crossfit.com/s3fs-public/2022-03/CFG22%2022.2%20Scorecard_Rx-Scaled_V8_0.pdf RX225/155; athletes MUST jump over the barbell for burpees Scaled135/95; athletes MAY step over the barbell for burpees

WOD:4 x 4 min AMRAP, 2 min rest in between9 Hang Power Clean6 Front Squat3 Shoulder to Overhead12 Pull-Ups Lvl6/5: 135/95, kipping PULvl4/3: 95/65, kipping PULvl2/1: 65/45, jumping PU

Aerobic CapacityMachine sprint rotation w/ partnerEMOM 30 min:RowBikeShuttle RunSkiBurpeeAlternate between work and rest, partners decide whether they will split work each min (:30 on each machine) or alternate on the full min (P1 row, P2 bike, etc). Score: max distance/reps.

Lower body strength + accessoryA. StrengthDeadlift + Box Jump – E2:30MOM x 8 sets(20 mins) 5 x Deadlift @ 35% + 5 Jump Tall Box Jumps5 x Deadlift @ 45 % + 5 Box Jump5 x Deadlift @ 55% + 5 Box Jump5 x Deadlift @ 65% + 5 Box Jump5 x Deadlift @ 65%

Team CF Couplet/Triplet Teams of 3:AMRAP 201 – AMRAP 3-6-9 pull up-hspu-air squat2 – Sandbag hold3 – Recovery bike*rotate by the round, goal is to choose a sandbag weight you can hold for the entire round Level 6: 150/125# sandbag, strict pull up, strict or kipping HSPULevel 5: 125/100#, kipping pull up, 1 abmat kipping

Upper Strength & Accessory A. Bench press – E2:30MOM x 8 sets(20 mins)5 x Bench Press @ 35% + 5-8 DB Bent Over Reverse Fly5 x Bench Press @ 45% + 5-8 DB Bent Over Reverse Fly5 x Bench Press @ 55% + 5-8 DB Bent Over Reverse Fly5 x Bench Press @ 65% +

CrossFit Open Training A. DU skills B.Open 17.5 (20min time cap)10 rounds for time:9 Thrusters, 95/65#35 Double Unders20 min time cap 6/5: 95/65#, DUs4/3: 65/45#, SUs2/1: 45/35#, SUs