WOD
CrossFit WOD, March 31, 2021
2 Power Cleans
1 Front Squat
1 Jerk
30 Air Squats
20/15 Cal row
7 Clean and Jerk (115/80)
ADV RX
5 Rounds
20 Alternating Pistols
20/15 Cal Row
7 Clean and Jerk (135/95)
CrossFit WOD, March 29, 2021
6 Strict Deficit HSPU (2-45’s/1-45)
6-10 Strict Ring Dips
Modifications for Strict Deficit HSPU:
Kipping HSPU
Box Push-ups
DB Strict Press
Ring Dips:
GHD dips
Box dips
500m/400m Row
20 T2B
20 Alternating DB Snatch
20 Wallballs
ADV RX
30/20lb Wallball
RX
20/14lb Wallball
CrossFit WOD, March 26, 2021
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters
Time cap: 15 min
15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 min
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 45lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 min
CrossFit WOD, March 25, 2021
…then…
1 minute child’s pose
1 minute Shoulder to floor (:30 sec per arm)
1 minute Wrist Stretch
1 minute pigeon stretch/leg
1 minute Butterfly stretch
1 minute Straddle
1 minute Pike Stretch
…then…
3 Rounds:
10 Ring Rows
15 KB Deadlifts
20 Air Squats
…then…
3 Rounds
10 Box Step ups
1 min Plank
…then…
1 Round
5 GM
5 Back Squat
5 Strict Press
5 RDL
5 Front Sqaut
5 OHS
5 Hang Snatch
…then…
4 minutes any machine or run 400m
CrossFit WOD, March 24, 2021
12-9-6
ADV RX
135/95
155/105
185/135
RX
115/85
135/95
155/105
Scaled
75/55
95/65
115/85
2 Rounds
400m Row
10 Deadlifts
12 C2B
….Directly Into:
2 Rounds
400m Row
10 Deadlifts
12 T2B
ADX Barbell 275/185
RX Barbell 225/155
2 Legless Rope Climbs
8 Alternating Pistols
4 Mat Lengths HSWalk
CrossFit WOD, March 23, 2021
50 Wallballs
40 Box Step-ups
30 Over the bar burpees
20 Snatches
1,000m Row
ADV RX
Wallball (30/20lb)
Box (30/24")
Barball (135/95)
RX
Wallball (20/14lb)
Box (24/20")
Barbell (115/85)
5 Kipping HSPU
10 Double KB Deadlifts (32/24kg)
100m Run
ADV RX
Deficit HSPU (2- 45’s/1- 45)
RX
No Deficit
Modifications for HSPU
Ring Push-ups
Push-ups
12 min time cap
CrossFit WOD, March 22, 2021
Every 1:30 3 Front Squats:
0:00, 1:30, 3:00, 4:30, 6:00
4 Rounds
24/18 Cal Bike
30 Push Jerks
24/18 Cal Bike
30 T2B
ADV RX 155/105
RX 135/95
