WOD
CrossFit WOD, March 20, 2021
1 Power Clean
1 Squat clean
1 Split Jerk
6/3 Ring MU
20/15 Cal Bike
ADV RX Barbell 185/135
RX 155/105 & C2B
Partner WOD
Each partner does one barbel complex then Double reps on movements.
CrossFit WOD, March 18, 2021
games.crossfit.com
….then….
3 Rounds
5 Strict T2B
10 Chest level KBS
20 Air Squats
…then…
3 Rounds
8 Mat Lengths Walking Lunges
15 AbMat Sit-ups
…then…
1 Round (with empty Barbell)
5 GM
5 BS
5 Strict Press
5 RDL
5 FS
1 Round (with empty Barbell)
5 Hang Snatch
5 Behind the Neck Push Press
5 OHS
5 Snatch Balance
5 High Hang Squat Snatch
….then…
5 Minutes Any Machine
CrossFit WOD, March 17, 2021
9 Box jump overs
8 C2B
12 Squat Snatch 115/75
9 Squat Snatch 135/95
6 Squat Snatch 155/105
3 Squat Snatch 185/135
CrossFit WOD, March 16, 2021
:30 max strict HSPU
:30 HSW
*every mat is a rep*
Every 2 Minutes starting at 0:00
7 T2B
7 Push Press 95/65
7 Front Squats
CrossFit WOD, March 15, 2021
I have until Wednesday to log in and approve all the scores that have been submitted for our CFA Team.
You need to know how many reps you finished and your tie break time which is the last set of DU’s you finished.
Let me know if you have any questions.
1 Snatch Pull
2 Hang Squat Snatch
50%-65% of 1 RM Squat Snatch
10 Burpee Box Jumps
10 C2B
10 Hang Snatches
30/21 Cal Row
RX 75/55
ADV RX 95/65
CrossFit WOD, March 12, 2021
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
CrossFit WOD, March 11, 2021
6:30pm – 8:00PM eat and socialize
8:00pm watch the Open announcement
2 Rounds
3 strict Pull-ups
10 KB swings (light weight)
10 Cal Row
15 AbMat sit-ups
15 Air Squats
3 minutes any machine
2 Rounds
5 GM
5 Back Squats
5 Strict Press
5 RDL
5 Front Squats
3 minutes any machine
***just the barbell***
CrossFit WOD, March 10, 2021
AMRAP 3
12 Single DB Box Step Ups
8 Burpee Box Jump Overs (50/35)
Max Calorie Bike
ADV RX
5 Rounds
AMRAP 3
1 Legless Rope Climb
25 DU
Max Calorie Bike
How to Score points:
1) Any type of team spirit (this week theme March Madness)
2) Anything that makes you standout in your workout such as a new PR
3) Participation