WODs

Saturday January 23, 2021


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1.22.21


CrossFit Chesapeake – CrossFit

Metcon (Time)

21-15-9

Deadlift 155/225 (M50+ 135/205)

Toes to Bar

HSPU

Cash Out:

400m Sled Pull

Big Sled: 45/70

Small Sled: 80/105

**All weights added to the sled

Friday January 22, 2021


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Snatch and Carry


CrossFit Chesapeake – Endurance

Metcon (Time)

5 Rounds

15/12 cal bike

20 DB Snatches 50/35

300 meter run

100 meter DB Farmers Carry 50/35

CrossFit Kids


CrossFit Chesapeake – CrossFit Kids

Front Squat

Using dumbells in the front rack position.

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

5 DB Front Squats

10 Slam Balls over the shoulder

20 Mountain Climbers

1.21.21


CrossFit Chesapeake – CrossFit

Metcon (6 Rounds for reps)

6 x 2 Minute Rounds with 2 minutes rest after each round

12/8 Calorie Bike

Max Rep Squat Clean
1. Add weight each Round

2. Enter Max reps and Weight for Each Round

Metcon (6 Rounds for weight)

6 x 2 Minute Rounds with 2 minutes rest after each round

Thursday January 21, 2021


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1.20.21


CrossFit Chesapeake – CrossFit

Metcon (Time)

Complete for time

•1000m Row

>Then 5 rounds of:

•5 Clean & Jerks #95/135 (M50+ 75/115)

•6/8 Strict Pull-ups

•35 Double Unders

>Then, Row 500 meters

Wednesday January 20, 2021


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“Run Double DT”


CrossFit Chesapeake – Endurance

Metcon (Time)

10 Rounds For Time

12 DB Deadlifts (50/35)

9 DB Hang Power Cleans (50/35)

6 DB Push Jerks (50/35)

300 meter run

Scale: 5 rounds