Wod

Wednesday March 31, 2021

‘Weightlifting’

Every 90 seconds for 10 sets
1-2 Squat snatches
*Drop & reset

‘Biker Thighs’

5 rounds of:
1:30 on/:45 seconds off
6 Squat snatches @70%
Max effort Bike cals I.R.T.

Tuesday March 30, 2021

Strength

Every 2 minutes for 7 sets
3 Deadlifts

‘The Deads’

AMRAP 9
6 Deadlifts @85%
9 Bar facing burpees

Monday March 29, 2021

‘Long Day’

5 rounds of:
3 minutes on/ 2 minutes off
200 Meter run
15 Push press 95/65
Max effort wieghted box steps ups 50/35-24/20
*with a single DB

Weekly Overview

TUES: Deadlifts + Burpees
WED: Snatch + Bike
THURS: Row + Double unders
FRI: Power cleans + Handstand push ups + Box Jump
SAT: Run+ Pull ups + Push ups + Squats

Sunday March 28, 2021

End Of Nutrition Challenge Run

Mobility has been cancelled for today and will resume next Sunday!

Saturday March 27, 2021

Open workout 21.3

For time (15 cap)
15 front squats 95/65
30 toes to bar
15 thrusters 95/65
Rest 1 minute
15 front squats 95/65
30 chest to bar pull ups
15 thrusters 95/65
Rest 1 minute
15 front squats 95/65
30 bar muscle ups
15 thrusters 95/65

Friday March 26, 2021

‘Little Devil’

AMRAP 16
300 Meter run
10 Single arm devils press on right arm 25/35
15 Box jump overs 24/20″
10 Single arm devils press on left arm 25/35

Thursday March 25, 2021

‘Double Trouble’


Every 5:30 mins for 5 sets

500/400 meter row

20/15 calorie bike

Wednesday March 24, 2021

Weightlifting

Every 90 seconds for 8 sets
2 Power cleans + 1 thruster

‘Speed Cycle’

5 rounds of
1 minute on/ 1 minute off
7 Power cleans 95/65
7 Thrusters 95/65
Max effort Doulbe unders IRT

Tuesday March 23, 2021

‘White’

For time (30 cap)
5 rounds of
3 Rope climbs 15′
10 Toes to bar
21 Overhead walking lunge steps 45/25# plate
400 Meter run

*U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Monday March 22, 2021

Strength

Every 90 seconds for 7 sets
5 Strict presses

‘Strict Stickler’

AMRAP 12
2,4,6,8,10,12.. so on
Strict press 75/55
Kettlebell swings 53/35
Strict ring dips

Weekly Overview

TUES: Rope climb + Toes to bar + Lunges + Run
WED: Power clean + Thruster + Double Unders
THURS: Longer Intervals
FRI: TBA after the Open workout is released on Thursday at 12pm
SAT: Open Workout 21.3

Saturday March 20, 2021

‘OPEN WOD 21.2’

For time: (20 cap)
10 Dumbbell snatches 50/35
15 burpee box jumps overs 24/20″
20 Dumbbell snatches 50/35
15 burpee box jumps overs 24/20″
30 Dumbbell snatches 50/35
15 burpee box jumps overs 24/20″
40 Dumbbell snatches 50/35
15 burpee box jumps overs 24/20″
50 Dumbbell snatches 50/35
15 burpee box jumps overs 24/20″

Friday March 19, 2021

Weightlifting

Every 90 seconds for 7 sets
2 Hang power cleans

‘Burn Out’

5 rounds of
1:30 on/ 1:00 off
8 Hang power cleans 75% of above
12 Pull ups
Max effort Wall balls 20/14 I.R.T.

Thursday March 18, 2021

‘Double Cardio’

EMOM 20 (5 sets)
M1: 15/10 Calorie Bike
M2: Plank or sit up
M3: 15/10 Calorie row
M4: Rest

 

 

Wednesday March 17, 2021

Strength

Every 2 minutes for 7 sets
6 Back squats

‘Running Back’

EMOM x10
M1: 3 Back squats 80-85% of above
M2: 200 Meter run

Tuesday March 16, 2021

Weightlifting

Every 90 seconds for 10 sets
1 Power snatch + 1 Hang snatch

‘New Girl’

For time (10 cap)
10 rounds of
3 Snatches 135/95
3 Burpees over the bar

Click here to learn the history on the “CrossFit Girl Workouts” 

 

 

Monday March 15, 2021

‘GripReaper’

AMRAP 20
800 Meter run
Then
In Remaining Time
20 toes to bar
200 Meter double kb farmer carry 53/35

Saturday March 13, 2021

Strength

Every 90 seconds for 5 sets
2 Push press + 4 Front rack lunges
*Barbell taken from floor, each leg counts as 1 rep on lunge.

‘Big Two Oh’

AMRAP 20
20 Push press 75/55
20 Front rack lunges 75/55
20 Box Jumps 24/20
20 Wall balls 20/14
200 Meter run

Friday March 12, 2021

Weightlifting

Every 90 seconds for 10 sets
1-2 Power clean + Push jerk

‘2011 Rope Clean Event’

For time (12 cap)
5 Rope climbs 15′
5 Clean and jerks 135/95
4 Rope climbs 15′
4 Clean and jerks 165/110
3 Rope climbs 15′
3 Clean and jerks 185/125
2 Rope climbs 15′
2 Clean and jerk 205/135
1 Rope climb 15′
1 Clean and jerk 225/155

 

Thursday March 11, 2021

‘Hill Sprints’

30 Rounds of
:15 sprint / :45 slow spin
Bike/ Row

Wednesday March 10, 2021

Strength

Every 2 minutes for 7 sets
3 Deadlifts

‘Crop Circles’

AMRAP 16
21 Double under
15/10 Calorie row
9 Handstand push ups
3 Deadlift at 80% of above

Tuesday March 9, 2021

Strength

Every 2 minutes for 7 sets
3 Tempo Overhead squats
(3 count down, 3 count pause)
*Overhead squats are from the rack.

‘Look A Like’

AMRAP 9
3,6,9,12,15.. so on
Overhead squat 95/65
Pull ups
*Overhead squats are from the floor.

Monday March 8, 2021

‘Dive Bomber’

For time (23 cap)
5 Rounds of
400 Meter run
15 Burpee box jumps 20/24

*CFL Benchmark workout. Compare to 3/7/20

Weekly Overview

TUES: Overhead squat + Pull ups
WED: Row + Handstand push ups + Double unders + Deadlifts
THURS: Short and Fast Bike Intervals
FRI: Clean & Jerk + Rope climbs
SAT: Wall balls + Box jump + Push press + Front rack lunges + Run

Saturday March 6, 2021

‘Quick 3’

Every 3 minutes for 5 sets
40 Double unders
20 Kettlebell swings 70/44
10 Toes to bar

Friday March 5, 2021

Weightlifting

Every 90 seconds for 7 sets
2 Clusters (Squat clean thruster)
*Drop and reset between reps

‘Muster & Cluster’

AMRAP 18
400 Meter run
15 Clusters 135/95

Thursday March 4, 2021

‘Spin Class’

3 sets of
5 rounds of
1:15 recover/ :45 seconds Hard effort
Bike / Row
Rest 2 minutes between sets

Wednesday March 3, 2021

‘The Separator’

For time (16 cap)
20-15-10-5
Power snatch 75/55
Burpees
Chest to bar pull ups
Front squats 75/55

Tuesday March 2, 2021

Weightlifting

Every 90 seconds for 10 sets
3 Push Jerks

‘Lasting Burn’

For time (15 cap)
21-18-15-12-9
Push jerks 95/65
Deadlifts 95/65
Ring dips

Monday March 1, 2021

Strength

Every 2 minutes for 7 sets
5 Tempo back squats (3 count down, 3 count pause)

3 Minute Legs

Every 3 minutes for 5 sets
18/14 Calorie row
12 Box jumps 24/20
6 Back squats at body weight or 70% of above

Weekly Overview

TUES: Push jerks + Deadlifts + Ring dips
WED: Power snatch + Burpee + Pull ups + Front squats
THURS: Bike Intervals
FRI: Thrusters + Run? + Rope climb
SAT: Double unders + Bench press