Month

March 2021
Workout of the Day Every minute on the minute for 10:00Even: AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)MIN 2 — Row or Bike, Moderate Effort-Rest 3:00-Every minute on the minute for 10:00Even:- AMRAP of 4 MB Sit-ups + 4 MB Seated PressOdd:- Row or Bike, Moderate Effort Post...
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Pre WOD Every minute on the minute for 12:00 MIN 1 – :40 Gymnastic Pull*MIN 2 – :40 Double Under PracticeMIN 3 – :40 Hollow Body Flutter Kicks *Gymnastic Pull Options…Strict Pull-Up (C2B Optional)Kipping Pull-Up (C2B Optional)Bar Muscle-Up Workout of the Day For time 800m RunImmediately Into…5 rounds36 Double Unders18 Russian KB Swing (53/35)6-9 Reps...
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Pre WOD Back squat 3-3-3-3 Workout of the Day 3 rounds for time 30 Single DB Front Squat (35/25)30 Up-Downs
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Pre WOD In 15:00, build from a light to moderate load of….. power clean and jerk or power snatch Workout of the Day 15:00 as many rounds as possible 250/200m Row12 Ground to Overhead (115/75)250/200m Row12 Slam Balls (30/20)
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Workout of the Day Every 5:00 for 4 rounds 10/10 Single DB Goblet Split Squat (Athlete Choice)15 DB bent over rows10/10 Single Leg Glute Bridge-Ups20 Alt. V-Ups Max Cal Bike in Remaining Time…
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Workout of the Day CrossFit Games Open 21.1 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 minutes
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Workout of the Day CrossFit Games Open 21.1 For time 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 minutes
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Workout of the Day Every minute on the minute for 10:00Even: AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice)Odd: Row or Bike for calories-Rest 3:00-Every minute on the minute for 10:00Even: AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice)Odd: Row or Bike, for calories
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Pre WOD Tempo overhead squat (31X1) 5-5-3-3 Workout of the Day 5 rounds for time 10 Overhead Squats (95/65)3 Ring Muscle-Ups50 Double Unders
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Pre WOD On a 12:00 running clockBuild to a Moderate-Heavy Complex of… 1 Clean Pull + 2 Power Clean Workout of the Day On a 25:00 running clock… Row 2500/2250m, then…Build to a Heavy 3-Rep TNG Power Clean in time remaining
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