WOD
CrossFit WOD, March 11, 2021
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
CrossFit WOD, March 9, 2021
0:00, 2:00, 4:00, 6:00, 8:00
5 Power Cleans
Build in Weight every Round
800m-600m-400m-200m-100m
10 Deadlifts 185/135
40 DU
ADV RX
315/225
CrossFit WOD, March 6, 2021
Partner
30 Snatches (95/65)
4 Rounds of Cindy (each partner does 2 Rounds alternating Rounds)
800/600m Row
"Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats
OR
ADV RX
"Ninja Cindy"
3 Ring MU
9 Kipping HSPU
18 Alternating Pistols
CrossFit WOD, March 5, 2021
30 Burpee Box Jump Overs
30 C&J
30 Burpee Box Jump Overs
ADV RX 185/135
RX 155/105
30 DU
9 Deadlifts
6 Hang Cleans
3 Push Jerks
One barbell starting at:
Set 1: 50% of your 1 RM C&J
Set 2: 55%
Set 3: 60%
Sets 4 – 6: between 60-70%
For example
R1 95
R2 100
R3 110
R4 115
R5 120
R6 125
Score is 165
CrossFit WOD, March 4, 2021
4 Rounds:
400m Row
24/18 Cal Bike
200m Run
one machine per team split meters and calories and run together
CrossFit WOD, March 3, 2021
Start around 65% of 1RM Front Squat
500/400m Row "Buy-In"
Time Remaining:
12 Thrusters (95/65)
12 T2B
Rest 5 min
AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
9 Thrusters (115/85)
9 C2B
Rest 5 min
AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
6 Thrusters (135/95)
6 Bar MU
CrossFit WOD, March 2, 2021
20 Single DB Alternating Snatch
20 Box Jump Overs (24/20")
20 Single DB Hang C&J
20/15 Cal Bike
DB (50/35)
*Switch every 5 reps on the C&J
CrossFit WOD, March 1, 2021
Strict HSPU
Strict Pull-ups
12 minute Time Cap
RX
Strict Press (75/55)
Strict Pull-ups
45 DU
30 Air Squats
15/12 Cal Row
6:30pm – 8:00PM eat and socialize
8:00pm watch the Open announcement