March 2021

Workout of the Day “Fran” For time21-15-9Thrusters (95/65)Pull-Ups Post WOD Overhead squat 4X3

Workout of the Day “Annie” For time 50-40-30-20-10Double UndersSit-Ups Post WOD 3 sets 500 meter row for time *2:00 rest betwen efforts

Pre WOD 12:00 muscle up skill work Workout of the Day “Power Plus Amanda” For time 11-9-7-5Power Snatch (135/95)Bar Muscle-Up

Pre WOD 1:00 AMRAP DB upright rows1:00 AMRAP high knees1:00 AMRAP pushups Into… 3:00 AMRAP20 deadbugs20 bird dogs1:00 rest3:00 AMRAP20 deadbugs20 bird dogs Workout of... Read More

Workout of the Day CrossFit Games Open 21.3 and 21.4 For time CrossFit Games Open 21.3 15 front squats (#95/#65)30 toes-to-bars15 thrustersThen, rest 1 minute... Read More

Pre WOD Every minute on the miute for 8:00 Even: 10 DB Floor Press (Athlete Choice)Odd: Max Controlled Sit-Ups Workout of the Day 3 rounds... Read More

Pre WOD 3 sets for quality 10/10 Single Leg Weighted Glute Bridge-Ups (20X1)15 Supermans Workout of the Day 2 setss for time 50/40 Cal RowImmediately... Read More

Pre WOD Ona 15:00 running clock…Build to a Moderate Complex…1 “Deep” Power Snatch* + 2 “Deep” Hang Power Snatch* *Goal is to receive in Power... Read More

Workout of the Day CrossFit Games Open 20.2 For time 10 dumbbell snatches (#50/#35)15 burpee box jump-overs (24″/20″)20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15... Read More