Wed, March 20
WOD
2 RFT
10 Target Burpees
Run 400m
15 Wallballs 20/14
Bike 1,000/900m
20 Box jumps
Row 500/450m
25 alt DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Ski 500/450m
Sled Push D/B 45/25
Tues, March 19, 2024
WOD
1) Push Press
5 x 3 ascending
2) 2021 Quarterfinals
Workout 2
20 min cap
60 GHDSUs
6 rope climbs
60 single leg squats
50 GHDSU
5 Rope climbs
50 single leg squats
40 GHDSU
4 Rope climbs
40 single leg squats
30 GHDSU
3 Rope climbs
30 Single leg squats
Mon, March 18th
WOD
“The Switcharoo”
35 min amrap
Bike 1,500/1,350m
20 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Row 750/657m
30 Kb Deadlifts - same
Ski 750/675m
10 shuttle runs (40ft D/B = 1)
Fri, March 15, 2024
For time
5 rounds:
10 thrusters 95/65 sc: 65/45
10 chest-to-bar pull-ups sc: jumping c2b
Rest 1 minute
5 rounds:
7 thrusters 135/95 sc: 95/65
7 bar muscle-ups sc: pull-ups
(Time cap: 15 minutes)
Thurs, March 14, 2024
1)Lsit
(:30on/1:00rest) x5
2)Bench Press
5x2 ascending
3)For Time:
30-20-10
Wallballs
Rx1 30/20 Rx2 20/14 10’ Rx3 20/14
Ground to Overhead w/ a plate
Rx1 45/35 Rx2 35/25 Rx3 25/15
Wed, March 12, 2024
Wednesday
6 Rounds for time:
200m run
500/450m bike
250/225m row
250/225m ski
1 min rest
(Cap 40 mins)
Tues, March 12, 2024
Tuesday
1)3 Rounds
10 Burpee pull-ups
Toes to bar Rx1 20 Rx2 16 Rx3 12
2)Pushpress
5x2 ascending
3)8 min Amrap
10 Single Arm db hang clean & jerks
10 Single Arm OH lunge
(Switch arms every round)
Rx1 70/50 Rx2 50/35 Rx3 35/25
Mon, March 11, 2024
Monday
1) 9-6-3
Snatch Rx1 185/135 Rx2 155/105 Rx3 115/75
Burpee box jump-over (facing) Rx1 30” Rx2 24” Rx3 20”
(Cap 10 mins)
2)Work to a heavy complex
1 Snatch + 1 Hang snatch
3)For Time:
9 Front squats Rx1 225/155 Rx2 185/125 Rx3 135/95
Bike 18/15 cals
15 Front squats Rx1 185/125 Rx2 135/95 Rx3 115/75
Bike 30/21cals
21 Front squats Rx1 135/95 Rx2 115/75 Rx3 95/55
Bike 42/35 cals
Fri, March 8, 2024
WOD
24.2 Crossfit Open
20 min amrap
Row 300m
10 Deadlift 185/125
50 Dus
Thurs, March 7, 2024
Thursday
1) 8 min Amrap
10 Hang snatch Rx1 115/75 Rx2 95/65 Rx3 75/55
10 Bar Facing Burpees
2) Front Squat
5x3 ascending
3) “Diane”
21-15-9
Deadlifts Rx1 225/155 Rx2 185/125 Rx3 155/105
Handstand push-ups
(Cap 9 mins)
Thurs, March 7, 2024
WOD
1) 20 min amrap
Dus Rx1 100, Rx2 50, Rx3 100 singles
10 Thruster 95/65#
Pull-ups Rx1 25, Rx2 20, Rx3 15
10 Burpees over the bar
10 Sumo Hi pulls 95/65#
2) Deadlift
5 x 4 ascending
Wed , March 6, 2024
WOD
1) 30 min Amrap
Bike 1,000/900m
15 KB swings 53/35
Row 500/450m
15 KB swings 53/35
Ski 500/450m
15 Wallballs 20/14#
8 Shuttle Runs 20ft
15 Wallballs 20/14#
Tues, March 5, 2024
WOD
1) 3 RFT
Rope Climbs Rx1 4, Rx2 3, Rx3 2
GHDSU Rx1 50, Rx2 40, Rx3 30
25 S2O Rx1 115/75, Rx2 95/65, Rx3 75/55
2) Bench Press
5 x 3 ascending
3) Bench Tabata
8RNDS 20 sec work/10 Sec Rest
Rx1 135/85, Rx2 115/65, Rx3 95/45
Mon, March 4, 2024
WOD
1) 16 min amrap
75 Wallballs 20/14
Row 50/40 cals
25 C2B pull-ups Rx2 25 pull-ups, Rx3 15 pull-ups
2) Pwr cleans
5 x 3 (TNG) ascending
3) 3 RFT
50 Dus Rx2 25 Dus, Rx3 50 singles
40 ft OH DB lunges D/B Rx1 50/35, Rx2 40/25, Rx3 35/25
Fri, March 1, 2024
Friday
For time:
21 dumbbell snatches (arm 1) Rx 50/35
21 lateral burpees over dumbbell
21 dumbbell snatches (arm 2)
21 lateral burpees over dumbbell
15 dumbbell snatches (arm 1)
15 lateral burpees over dumbbell
15 dumbbell snatches (arm 2)
15 lateral burpees over dumbbell
9 dumbbell snatches (arm 1)
9 lateral burpees over dumbbell
9 dumbbell snatches (arm 2)
9 lateral burpees over dumbbell
(Time cap: 15 minutes)
Thurs, Feb 29, 2024
WOD
1) 4 RFT
Bike cals 20/25
16 jumping lunges
2) Deadlift
4 x 3 ascending (
3) 8 min amrap
8 squat cleans Rx1 165/115 , Rx2 135/85, Rx3 115/65
16 Vups
Wed, Feb 28, 2024
Wednesday
For Time:
800m Run
Farmers carry around parking lot
Rx1 70/50 Rx2 50/35 Rx3 35/25
600m run
Farmers carry
400m run
Farmers carry
200m run
Farmers carry
(Cap 35 mins)
Tues, Feb 27, 2024
Tuesday
1) 8 min EMOM
Hand release push-ups Rx1 20/16 Rx2 15/12 Rx3 12/8
Rx1 40 Crossovers Rx2 40 double unders Rx3 60 singles
2) Shoulder Press- Dead Stop
5x5 ascending
3) 3 Rounds:
10 Thrusters Rx1 135/95 Rx2 115/75 Rx3 95/65
Handstand walk Rx1 80ft Rx2 40ft Rx3 5 inchworms
(Cap 9 mins)