Month

March 2022
Workout of the Day 2 Rounds For Time 25-20-15Cal RowDB Bench Press (Athlete Choice, Moderate-Heavy)Immediately Into…15-20-25Cal RowRussian KB Swing (Athlete Choice, Heavy) -Rest 2:00 b/t Sets- *1 round = Both Couplets
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Pre WOD On a 20:00 running clock, build to a heavy complex of… 1 hang power snatch + 1 overhead squat + 1 hang squat snatch Workout of the Day 3 Rounds For Time 400m Run21 Hang Power Snatch (95/65)
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Workout of the Day “Pot O’ Gold” For time25 Burpees25/20 Cal Bike5 Rope Climbs25 DB Push Press (50/35)|(35/20)25 DB Floor Press50/40 Cal Bike25 DB Floor Press25 DB Push Press5 Rope Climbs25/20 Cal Bike25 Burpees
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Workout of the Day Every 3:30 For 5 Rounds 16 DB Goblet Step-Ups (24kg/16kg)(24″/20″)14 Box Jumps (24/20)12 KB swingsMax Cal Row in time remaining… -Rest 1:00 b/t Sets-(Score is Lowest Cals)
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Kettle bell set at top rated gym near me
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Pre WOD On a 20:00 running clock, build to a heavy complex of… 1 power clean + 1 hang squat clean + 1 split jerk Workout of the Day “Eliza-Plus” For time 27-21-15-9Power Clean (135/95)Ring Dip or HR Push-up
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Pre WOD Tempo back squat (32X1) 8-8-8 Workout of the Day 4 rounds for time 40 Double Unders40 ‘Unbroken’ Wall Balls (20/14)* -Rest 1:30 b/t Sets- *Anytime athletes breaks set by dropping ball or stopping the unbroken reps, must run 100m then continue the set.
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Workout of the Day For time 1000/800 row or 60/48 cal bike60 WB shots (20/14)40 pushups50 WB shots500/400 row or 30/24 cal bike30 pushups40 WB shots20 pushups1000/800 row or 60/48 cal bike
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Workout of the Day CrossFit Games Open 22.3 21 Pull-Ups42 Double Unders21 Thrusters (95/65)18 C2B Pull-Ups36 Double Unders18 Thrusters (115/75)15 Bar Muscle-Ups30 Double Unders15 Thrusters (135/85)
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Workout of the Day EMOM x 10 MINUTESMIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air SquatsMIN 2 — Row or Bike, Moderate Effort-Rest 3:00-EMOM x 10 MINUTESMIN 1 — AMRAP of 4 Russian Kettlebell Swings (Athlete Choice) + 4 Up-DownsMIN 2 — Row or Bike, Moderate Effort
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