WOD
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
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
CrossFit WOD, March 16, 2024
Friends and Family are welcome
Partner WOD
2 Rounds For time:
800m Run
800m Row
30 Hang Cleans 135/95
40 Burpe Box Jumps 24/20”
50 KBS 24/16KG
CrossFit WOD, March 15, 2024
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
F: 65lb, 95lb
M: 95lb, 135lb
https://games.crossfit.com/workouts/open/2024/3?scaled=0
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
https://games.crossfit.com/workouts/open/2024/3?scaled=1&division=1
All for time:
5 rounds of:
10 thrusters, weight 1
10 chin-over-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chest-to-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
https://games.crossfit.com/workouts/open/2024/3?division=36
CrossFit WOD, March 14, 2024
10 Minute easy Bike
Directly into……
3 Rounds not for time:
50m Single arm DB Overhead Walk per arm 50/35
15/12 Calorie Row
:30 Banded Lat Stretch off the rig per arm
10/8 Cal Ski Erg
1 minute hamstring stretch
CrossFit WOD, March 13, 2024
Every 2 Minutes x 6
5 Pull-ups
3 C2B
1 BMU
AMRAP 4:
21/16 Calorie Row
16 Alt Dumbbell Snatches (50/35)
16 HSPU
Rest 1 Minute
AMRAP 4:
18/14 Calorie Row
14 Alt Dumbbell Snatches (50/35)
14 HSPU
Rest 1 Minute
AMRAP 4:
15/12 Calorie Row
12 Alt Dumbbell Snatches (50/35)
12 HSPU
Score: Total Rounds + Reps
CrossFit WOD, March 12, 2024
4 Rounds
5 Power Cleans
8 Push Press
Rest 2 minutes Between Rounds
-add weight or same weight across
-score is total weight
-the cleans do not need to be TNG
-the push press is unbroken
4 Rounds
20 Shuttle Runs 1 rep = 25ft down & back
15 T2B
10 Deadlifts 275/195
RX 225/155
CrossFit WOD, March 11, 2024
same weight for all 3 sets
PARTNER WOD
AMRAP X 20
10 sumo deadlift high pulls (55/75 lb)
10 wall-balls (14/20 lb)
– Each partner completes a full round before switching. One partner works at a time.
5×2 75%
then Max reps @75%
Rest 2-5 minutes between sets