
WELCOME TO THE
CrossFit 259
WORKOUT OF THE DAY
6.28.22
On a 20 min clock,10 Rounds3 Front Squats1 min Cal Bike/Row *Build weight each set, aim to go as heavy as possible without failing reps.
6.27.22
“Del”For Time25 Burpees400m Run with a 20# medicine ball25 Weighted Pull-ups with a 20# Dumbbell400m Run with a 20# medicine ball25 Handstand Push-ups400m Run with
6.22.22
For Time9 Back Squats (225/155)400m Run15 Back Squats (225/155)400m Run21 Back Squats (225/155)400m Run
6.21.22
Partner WOD (Teams of 2)On a 20 min clock, 2 min each round.10 Sets (5 each):15 DB Deadlifts (50s/35s)Max Cal Bike *Partners alternate work/rest every
6.20.22
For Total Time3 Rounds12 Strict HSPUs50 Air Squats 3 min Rest 3 Rounds12 Kipping HSPUs25 Box Jumps (24″/20″)
6.14.22
For Time42 GHDSUs21 Front Squats (185/125)30 GHDSUs15 Front Squats (185/125)18 GHDSUs9 Front Squats (185/125) *Take bar from the floor.
6.13.22
For Time400m Run25 Shoulder Press (115/75)400m Run15 Shoulder Press (115/75)400m Run10 Shoulder Press (115/75)400m Run *Each time the athlete breaks a set of presses, they
6.8.22
3 RFT21 KBS (24kg/16kg)200m Run 3 min Rest For Time21 Single Arm KBS (Right-24kg/16kg)21 Single Arm KBS (Left-24kg/16kg)800m Run
6.3.22
For Time10 Wall Walks30 Box Jumps (24″/20″)30 Strict K2E30 Box Jumps (24″/20″)30 Strict T2B30 Box Jumps (24″/20″)10 Wall Walks
6.1.22
For Time1 min Cal Row150m Farmer Carry (50s/35s)*complete for as many rounds as needed to accumulate 150/120 Calories.
5.13.22
Partner WOD (Teams of 2)6 Rounds for Time (3 each)500m/400m Row21 Burpees400m Run *Partners alternate each completed round.
5.11.22
10 Rounds (each for time)400m Runor500m/400m Rowor1000m/800m Bike*Rest 2 mins between each round.
5.6.22
15 min AMRAP15 DB Rows (50/35, left arm)15 DB Rows (50/35, right arm)50′ Handstand Walk
5.3.22
For Time25/18 Cal Row20 GHDSUs5 Bar MUs25/18 Cal Row20 T2B5 Bar MUs25/18 Cal Row20 Alternating Pistols5 Bar MUs25/18 Cal Row20 Walking Lunges5 Bar MUs
4.21.22
Partner WOD (Teams of 2)For Time30 Synchro Deadlifts (185/125)30 Synchro bar-facing Burpees400m Run (together)20 Synchro Deadlifts20 Synchro Bar-facing Burpees400m Run (together)10 Synchro Deadlifts10 Synchro Bar-facing
4.19.22
21 min AMRAPRun*Max Rep Strict Pull-ups -Each time you break a set of pull-ups, complete the run again. Score total pull-ups completed.*Min 0-7, run 400m.Min
4.18.22
Partner WOD (Teams of 2) 3 RFT25 Strict HSPUs25 Strict Ring Dips2000m/1600m Row *One partner working at a time, must go in order. Split reps/row
4.5.22
“Filthy Fifty” For Time50 Box Jumps (24″/20″)50 Jumping Pull-ups50 KBS (16kg/12kg)50 Walking Lunges50 Knees-to-elbows50 Push Presses (45/35)50 GHD Hip Extensions50 Wall Balls (20/14)50 Burpees50 DUs
4.4.22
For Time5 Strict Ring MUs50 DUs4 Strict Ring MUs40 DUs3 Strict Ring MUs30 DUs2 Strict Ring MUs20 DUs10 Strict Ring MUs10 DUs
3.22.22
For Total Reps:3 Sets Max Shoulder Press (2/3 BW)3 Sets Max Strict Pull-ups3 Sets Max Push Press (2/3 BW)3 Sets Max Strict Pull-ups3 Sets Max
3.21.22
For Time10 Alt. Pistols20 DUs20 Alt. Pistols40 DUs30 Alt. Pistols60 DUs40 Alt. Pistols80 DUs50 Alt. Pistols100 DUs
3.11.22
CrossFit Open 22.3 For time:21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) 95 lb, then
3.1.22
For Time100 DUs21 Front Squats (115/75)21 Push Press (115/75)100 DUs15 Front Squats15 Push Press100 DUs9 Front Squats9 Push Press
2.18.22
10 min AMRAP3 OHS (115/75)30 DUs6 OHS60 DUs9 OHS90 DUs12 OHS120 DUs…continue adding 3 reps to the OHS and 30 reps to the DUs until
2.15.22
“Barbara”5 RFT20 Pull-ups30 Push-ups40 Sit-ups50 Air Squats3 minute Rest after each round.
2.8.22
5 Rounds for Max Distance1:40 Work:20 Rest Then, 2 min rest 4 Rounds for Max Distance1:40 Work:20 Rest *Row, bike, ski, or run.
1.28.2022
10 Rounds for Calories1:00 Work/2:00 Rest60 yard shuttle sprint (5, 10, 15 yds)3 Deadlifts (275/185)Max Cal Bike
1.27.2022
For Time2000/1600m Row*At 1:00, complete 1 Burpee over the rower. At 2:00, complete 2 Burpees over the rower. At 3:00, complete 3 Burpees over the
1.26.2022
3 RFT400m Weighted Carry (50/35)12 Push Presses (115/75)12 Box Jumps (24″/20″)12 SDHP
1.24.2022
For Time1200m Run63 KBS (24kg/16kg)36 Pull-ups800m Run42 KBS24 Pull-ups400m Run21 KBS12 Pull-ups