WOD
CrossFit WOD, March 28, 2024
4 Rounds (40 minutes)
5 minute bike
5 minute row
CrossFit WOD, March 27, 2024
4 Rounds For Time:
250/200m Row
5 Snatches 155/105
RX 135/95
Scale with Cleans
3 Rounds of AMRAP X 1:
WALL Facing HSPU
Rest 1 minute btw AMRAP
THEN rest 3 minutes into……
3 Rounds of AMRAP X 1:
Push-ups
Rest 1 minute btw AMRAP
CrossFit WOD, March 26, 2024
Cash In: 60/45 Calorie Bike
7 Rounds:
7 Thrusters 75/55
7 Burpee box jumps
7 T2B
3 Rounds of AMRAP x 1:00:
Handstand Walks
• Rest 1:00 Between AMRAPs –
Rest 3:00 –
3 Rounds of AMRAP x 1:00:
Pistols (:30 R / :30 L)
• Rest 1:00 Between AMRAPs
– Rest 3:00 –
3 Rounds of AMRAP x 1:00:
GHD Sit-ups
• Rest 1:00 Between AMRAPs
CrossFit WOD, March 25, 2024
start at 75%
cash in: 1 mile
5 Rounds For Time:
4 rope climbs
6 Ring mU
50 DU
cash out: 1 Mile Run
Rope Climbs 8 Pullups per person
CrossFit WOD, March 23, 2024
Partner WOD For Time
Cash In: 90/72 Calorie Bike
6 Rounds:
30/24 Calorie Row
14 Devil’s Press 50/35
CrossFit WOD, March 22, 2024
Squat Clean or Squat Snatch Or you can bench press
Start your first working set at 70-75%
5 Rounds For Time:
5 Deadlifts 225/155
10 C2B
10 Burpee Box Jump Overs 24/20″
RX Pull-ups DL 185/125
CrossFit WOD, March 21, 2024
2 Rounds Not for Reps
10 minute Bike
10 minute Row
Your pace should be one where you can hold a conversation while working
Pigeon
Couch
Hamstrings
Twisted Cross
CrossFit WOD, March 20, 2024
5×2 75%
then Max reps @75%
Rest 2-5 minutes between sets
Partner WOD:
6 Rounds For Time:
1,000m Row
6 Wall Facing HSPU
200m Run
RX 8 per person DB Floor Press 50/35
Split Reps Run or Row the same meters
CrossFit WOD, March 19, 2024
3×5 70%
1×5 80-85%
Rest 2-3 minutes between sets
5 Rounds For Time:
15 T2B
30/24 Calorie Row
40 DU
2 Rounds
AMRAP X 1 (EACH MAT IS 1 REP)
HSWALKS
rest 1 minute between Rounds
2 Rounds:
AMRAP X 1
Pistols :30 on Right :30 on Left
rest 1 minute between Rounds
CrossFit WOD, March 18, 2024
3×5 @70%
1×3 @80%
Rest 2-3 minutes between sets with 3-5 strict pull-ups
Cleans do not need to be TnG
6 Rounds For Time:
5 Power Cleans
100m Run
5 Front Squats
100m Run
5 Push Jerks
100m Run
Barbell 135/95
3×5 75%
Then build to a heavy single at about 85-90%