No WOD available

CrossFit WOD, March 21, 2023

CrossFit – Tue, Mar 21

Push Jerk (Build to a heavy single)
Metcon (Time)
<p>10-9-8-7-6-5-4-3-2-1</p><p>Deadlift (225/155)</p><p>Double DB Hang Clean 50/35</p><p>HSPU</p><p> </p><p>20 minute time cap</p><p>RX DB Push Press</p>

CrossFit WOD, March 20, 2023

CrossFit – Mon, Mar 20

Metcon (AMRAP – Rounds and Reps)
<p>1 minute – C2B</p><p>1 minute – OHS)75/55)</p><p>1 minute – DU</p><p>1 minute – Power Snatch (75/55)</p><p>1minute rest</p>

CrossFit WOD, March 19, 2023

CrossFit – Sun, Mar 19

Metcon (Time)
<p>3 Rounds</p><p>800m run</p><p>20 Alt. Snatches 50/35</p><p>20 DB step ups 50/35</p><p>20 Kipping HSPU</p>

CrossFit WOD, March 18, 2023

CrossFit – Sat, Mar 18

Metcon (Time)
<p>Partner WOD</p><p>6 Rounds</p><p>20 DB hang snatch 50/35</p><p>20 Step ups</p><p>20 T2B</p><p>200m Run</p>

CrossFit WOD, March 17, 2023

CrossFit – Fri, Mar 17

Metcon (Time)
<p>Partner WOD</p><p>AMRAP X 30</p><p>Cash-In: 1000m Row</p><p>20 Hang Cleans</p><p>20 Push Jerks</p><p>20 Cal Bike</p><p>4 Rope Climb</p><p> </p><p>Adv RX 135/95</p><p>RX 115/85 &amp; in place of rope climbs 6 C2B per person</p>

CrossFit WOD, March 16, 2023

CrossFit – Thu, Mar 16

Metcon (Time)
<p>1000-800-600-400-200m Run</p><p>75-60-45-30-15 Air Squats</p>

CrossFit WOD, March 15, 2023

CrossFit – Wed, Mar 15

Jerk Complex (Weight)
1 Push Jerk
1 Split Jerk

<p>On the Minute x 10 Sets</p><p>Off the Rack</p><p>Same weight across</p><p>Aim to be somewhere between 65-75%</p>
Metcon (Time)
<p>2 Rounds For Time:</p><p>400m Run</p><p>21 PushJerks 135/95</p><p>100 DU</p><p> </p><p>RX 115/85</p>

CrossFit WOD, March 14, 2023

CrossFit – Tue, Mar 14

Clean Complex (On the minute x 10 sets

-The goal is to do the same weight across
-Both reps are to be completed before putting the bar down
-Somewhere between 65-75% is a good place to be)

1 Power Clean
1 Hang Squat Clean

CrossFit WOD, March 13, 2023

CrossFit – Mon, Mar 13

Metcon (Time)
<p>3 around mds<br />10 power Snatch<br />20 Box jumps<br />30wallballs</p><p> </p><p>RX</p><p>95/65</p>

CrossFit WOD, March 11, 2023

CrossFit – Sat, Mar 11

Metcon (Time)
<p>Partner</p><p>5 Rounds for Time</p><p>20 Step-ups</p><p>200m Run</p><p>20 Deficit HSPU (45/25lb plates)</p><p>20 Alternating Pistols</p><p> </p><p>RX</p><p>Kipping HSPU</p><p>20 Air Squats per person</p><p>* Split Reps and run together</p>