WOD - Monday 2021-02-22


Today’s WOD is an interval based workout with a set amount of rowing and v-ups, paired with a max set of alternating dumbbell snatches. Each round will start with a row for calories followed by 20 v-ups, and you’ll use the time remaining to rep out as many DB snatches (with good form) as you can. 5 time CrossFit Games champ Mat Fraser released a version of this last week, and boy is it toasty! Scaling: look to be off the rower in under 90 seconds, quickly through the v-ups, leaving us with 20-40 seconds of DB snatches.


4 Rounds

  • 15 air squats

  • 10 curl ups

  • 10 ground to OH

WOD Prep - Take 3 rounds to build to WOD weight on snatches

  • 30 second sprint on rower

  • 10 V-ups

  • 8 DB Snatch


4 Rounds for max snatch reps

2:30 work, 1:00 rest

25/20 Cal row

20 V-ups

Max DB Snatches


3 min Farmer Carry


Hamstring stretch

Up dog

55 views0 comments

Recent Posts

See All

WOD: Week of 5/10

Monday E2M x 16 min Even: Max Strict Press Odd: Max Strict Pull-ups Choose weight/variation that allows 10 reps fresh Amrap 8 3 Muscle Snatch 5 OH Squat Tuesday 8 Rounds 250m Run 25 Box Jumps 25 V-ups

WOD - Friday 2021-04-30

OVERVIEW Today we are going to work on gymnastic skills. Handstand push ups, ring dips, push ups and rowing will be the focus of the workout. Were going to focus on strict movement patterns for the

WOD - 2021-04-29

OVERVIEW Today we are going to take on Hero WOD Manion. First Lieutenant Manion was from Doylestown and assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force. H