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CrossFit 623 Daily WOD: 842 (Tues-2/20/2018) Deload Week!

Skill: Pistols

WOD: For Time
500m Row
100 Double Unders (300 Singles)
4 Rope Climbs
60 Pistols Alt.
3 Rope Climbs
30 Toes to Bar
2 Rope Climbs
500m Row

CrossFit 623 Daily WOD: 840 (Fri-2/16/2018) Strength: Push Jerk 5×2 @ 95%

Strength: Push Jerk 5×2 @ 95%

WOD: 15min EMOM
GHD Sit Ups
Wall Balls 20/14
Pull Ups
Bike Cal
Rest

CrossFit 623 Daily WOD: 839 (Thurs-2/15/2018) Mobility!

Stretch Out and Warm Up

WOD: 4 Rounds
500m Row
16 Single Leg RDL w/KB (8/each leg)
16 Side Lunges w/KB (8/each leg)
16 Banded Squats
30 Sec side plank / side
16 Leg Lifts w/ 5sec descent

CrossFit 623 Daily WOD: 838 (Wed-2/14/2018) Strength: Snatch 5×1 @ 90%

Strength: Snatch 5×1 @ 90%
WOD: Open WOD 14.1
10min AMRAP
30 Double Unders
15 Power Snatches 75/55

CrossFit 623 Daily WOD: 837 (Tues-2/13/2018) Strength: Bench 3@ 90%, 2@ 95%, 1@ 100%+

Strength: Bench 3@ 90%, 2@ 95%, 1@ 100%+

WOD: 3 RFT
50m Farmers Carry Unbroken** 53/35
30 Push Ups
20 DL 225/155
**20 Mountain Climbers off KB handles before returning to the carry

CrossFit 623 Daily WOD: 836 (Mon-2/12/2018) Strength: Clean & Jerk 2×1 @ 95%, 1 @ 100%, 1 @ 102%+

Strength: Clean & Jerk 2×1 @ 95%, 1 @ 100%, 1 @ 102%+

WOD: 18min Cap
1 Mile Run
Then with remaining time AMRAP
8 Hang Cleans 155/105
4 Ring M/U

CrossFit 623 Daily WOD: 835 (Fri-2/9/2018) Strength: Back Squat 2 @ 95%, 1 @ 100%, 1 @ 102+%

Strength: Back Squat 2 @ 95%, 1 @ 100%, 1 @ 102+%

WOD: 20 min AMRAP
20 DB Walking Lunges 50/35
100m Run
20 DB Squats
100m Run

CrossFit 623 Daily WOD: 834 (Thurs-2/8/2018) Mobility!

Stretch/Mobilize!

WOD: 4 Rounds
8 Chest Flys
8 (Each Arm) Bent over Rows
8 Hollow Cast Pulls
30 sec L-Sit (Accumulated)
8 Hip Extensions

CrossFit 623 Daily WOD: 831 (Mon-2/5/2018) Strength : Bench 4×3 @ 85%

Strength : Bench 4×3 @ 85%

WOD: Open WOD 12.3
18min AMRAP
15 Box Jumps
12 Push Press 115/75
9 Toes to Bar