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CrossFit WOD, March 31, 2023

CrossFit – Fri, Mar 31

Metcon (Weight)
<p>Weighted Pull-ups</p><p>10-8-6-4-2</p><p>Rest 1-2 minutes Between sets</p>
Metcon (Time)
<p>3 Rounds:</p><p>24/18 Cal Bike</p><p>21-15-9 Deadlifts 225/155</p>

CrossFit WOD, March 30, 2023

CrossFit – Thu, Mar 30

Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 24:</p><p>20 Sit-ups</p><p>15 Air Squats</p><p>10 Push-ups</p><p> </p><p>Every 2 minutes (starting on 0:00):</p><p>200m Run</p>
<p>Child Pose/Cobra</p><p>Frog</p><p>Hamstrings</p><p>Pigeon</p><p>Banded Lats</p>

CrossFit WOD, March 29, 2023

CrossFit – Wed, Mar 29

Metcon (Weight)
<p>Build to a heavy Jerk Complex- OFF the Rack</p><p>3 Push Press</p><p>2 Push Jerks</p><p>1 Split Jerk</p>
Metcon (Time)
<p>For Time:</p><p>1,000/900m Row</p><p>INTO….</p><p>15-12-9 Hang Clean &amp; Jerk 135/95</p><p>30-24-18 Box Jump Overs 24/20"</p><p> </p><p>RX – 115/85</p><p>*Every Break 200m Row</p><p>*Time Cap: 20minutes – if capped add one rep for every missed rep</p><p> </p><p>Goal is to move at your maximum sustainable pace.</p><p>Row should take less than 5 minutes</p><p>Clean &amp; Jerk must be completed unbroken. If you break, you’ll need to row 200m before getting back to work. Barbell should not be heavier than 60% of your 1 RM C&amp;J</p><p>Box Jump Overs – No rebounding and you do not need to fully stand at the top of the box</p><p> </p><p>The main focusof this workout is to perform the C&amp;J unbroken. Pace yourself on the box based on how you feel at the barbell</p>
Extra Work
<p>5 Rounds:</p><p>2/1 Legless Rope Climb 12ft.</p><p>15 DB Bench Press 70/50</p><p> </p><p>Rest 1 minute between Rounds</p>

CrossFit WOD, March 28, 2023

CrossFit – Tue, Mar 28

Power Snatch (Weight)
<p>Every 2:30</p><p>1 @ 90%</p><p>6 @70%</p><p>1 @90%</p><p>6 @75%</p><p>1 @95%</p><p>6 @80%</p>
Metcon (Time)
<p>5 Rounds For Time:</p><p>50 DU</p><p>400m Run</p><p>20 DB Snatch 50/35</p>
Extra Work (AMRAP – Reps)
<p>0:00 – 6:00 Handstand Walks for distance – each mat is one rep</p><p>6:00 – 12:00 Echo Bike Calories</p><p>12:00 – Double DB Carry 200m (Carry DB on your shoulders) (50/35)</p><p> </p><p>score is total calories and total mat lengths</p>

CrossFit WOD, March 27, 2023

CrossFit – Mon, Mar 27

Front Squat (Weight)
<p>Every 2 minutes</p><p><br />6 @70%</p><p>4 @75%</p><p>2 @80%</p><p>6 @70%</p><p>4 @75%</p><p>2 @80%</p><p>6 70%</p><p>4 @75%</p><p>2 @80-85%</p>
Metcon (Time)
<p>7 Rounds</p><p>7 Thrusters 75/55</p><p>7 Pull-ups</p><p>7 Burpees</p>
Extra work (Time)
<p>3 Rounds</p><p>21 T2B</p><p>15 Strict Ring dips</p><p>9 D-Ball to Shoulder 60lbs</p>

CrossFit WOD, March 25, 2023

CrossFit – Sat, Mar 25

Metcon (Time)
<p>Partner WOD</p><p>4 Rounds</p><p>400m Run</p><p>each partner does 2 Rounds of:</p><p>3 Hang Cleans</p><p>3 Front Squats</p><p>3 Push Jerks</p><p><br />ADV RX 135/95</p><p>RX 115/85</p>

CrossFit WOD, March 24, 2023

CrossFit – Fri, Mar 24

Metcon (Time)
<p>Partner WOD</p><p>5 Rounds</p><p>4 Rope Climbs</p><p>8 Burpee Box Jump Overs</p><p>16 DB Snatches</p><p>800m Row</p><p> </p><p>ADV RX DB 70/50</p><p>RX DB 50/35</p><p> </p><p>scale rope climbs = 5 pull-ups + 5 T2B/person</p>

CrossFit WOD, March 23, 2023

CrossFit – Thu, Mar 23

Metcon (AMRAP – Reps)
<p>25 sit</p><p>10 minute bike for Calories</p><p>25 sit-ups</p><p>10 min row for Calories</p><p>25 Sit-ups</p><p>1 mile Run or repeat one of the above</p><p>25 sit-ups</p><p>the run does not count towards your reps and if you choose to not run the 3rd set of Calories does not count either</p><p> </p><p>score is total Calo</p>

CrossFit WOD, March 22, 2023

CrossFit – Wed, Mar 22

Floor Press (Build to a Heavy Single )
Metcon (Time)
<p>2 Rounds<br />500/400m Row</p><p>15 T2B</p><p>500/400m Row</p><p>15 Wallballs 20/14</p>