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CrossFit WOD, March 25, 2024

March 24, 2024

CrossFit – Mon, Mar 25

Back Squat (10×2 climbing)

start at 75%

Partner WOD (AMRAP – Rounds and Reps)

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

March 22, 2024

CrossFit – Sat, Mar 23

Metcon (Time)

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

March 21, 2024

CrossFit – Fri, Mar 22

Choose one lift

Squat Clean or Squat Snatch Or you can bench press

Start your first working set at 70-75%

Squat Clean (4×2 add weight each set)
Squat Snatch (4×2 add weight each set)
Metcon (Time)

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

March 20, 2024

CrossFit – Thu, Mar 21

Zone 2 training

2 Rounds Not for Reps

10 minute Bike

10 minute Row

Your pace should be one where you can hold a conversation while working

Stretch

Pigeon

Couch

Hamstrings

Twisted Cross

CrossFit WOD, March 20, 2024

March 19, 2024

CrossFit – Wed, Mar 20

Push Press (5×2 then max reps)

5×2 75%

then Max reps @75%

Rest 2-5 minutes between sets

Split Jerk (3×2 80% across for each set)
Metcon (Time)

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

March 18, 2024

CrossFit – Tue, Mar 19

Back Squat (3×5 1×5)

3×5 70%

1×5 80-85%

Rest 2-3 minutes between sets

Metcon (Time)

5 Rounds For Time:

15 T2B

30/24 Calorie Row

40 DU

Extra Work (AMRAP – Reps)

2 Rounds

AMRAP X 1 (EACH MAT IS 1 REP)

HSWALKS

rest 1 minute between Rounds

Extra Work (AMRAP – Reps)

2 Rounds:

AMRAP X 1

Pistols :30 on Right :30 on Left

rest 1 minute between Rounds

CrossFit WOD, March 18, 2024

March 17, 2024

CrossFit – Mon, Mar 18

Power Clean (3×5 1×3)

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

Metcon (Time)

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

March 15, 2024

CrossFit – Sat, Mar 16

Holistic guest speaker, 930AM

Friends and Family are welcome

Metcon (Time)

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

March 14, 2024

CrossFit – Fri, Mar 15

CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

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

CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

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

CrossFit Games Open 24.3 Rx (Ages 55+) (Time)

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

March 13, 2024

CrossFit – Thu, Mar 14

Metcon

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

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