Month

March 2021

Tuesday

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

Monday

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

Saturday

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...
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Friday

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...
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Tuesday

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...
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Monday

Pre WOD Front Squat* 9-7-5 *Set 1 – ModerateSet 2 – Moderate-HeavySet 3 – Heavy Workout of the Day “Point Break”For time9-7-5-15-12-9Front Squat (155/105)Bar Facing...
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Friday

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...
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