Tuesday - 190324 CrossFit WOD: Strength: Split Jerk 3-3-3-2-2-2 Metcon: 5 Rounds for time: 8 Deadlifts (#100/70) 40 Double Unders 8 HSPU Endurance: AMRAP in 38min of the ladder: 5-10-15-20… +5 Medball Cleans (#10/6)
Monday - 180324 CrossFit WOD: Strength: Paused Back Squats 2-2-2-2-2 *2sec Pause at the bottom of each rep Metcon: 4 Rounds for max reps: 1min DB Snatch (#22.5/15,x1) 1min Bike (calories) 1min Toes-to-bar
Sunday - 170324 CrossFit WOD: Strength: 5 Sets: 5/5 Single Arm DB Z-Press 15-30sec L-Sit hold (any variation or scale) Rest 2:00 Metcon: 3 Rounds for time: Run 200m 20 Box Jumps Run 200m
Saturday - 160324 CrossFit WOD: Metcon: CrossFit Open Workout 24.3 For time: 5 Rounds of: 10 Thrusters (#43/29) 10 C2B Pullups Rest 1min, then: 5 Rounds of: 7 Thrusters (#61/43) 7 Bar Muscle-ups
Friday - 150324 CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-3 Metcon: For time: Run 400m, then: 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (#43/30) Wallballs (#10/6) Then Run 400m Weightlifting: Part 1: 5-6 sets: 2 Snatch Balance
Thursday - 140324 CrossFit WOD: Strength: 4 Sets: 8 Barbell Good Mornings 30m Sandbag bearhug carry (15m x2) *Rest 2:30 Metcon: AMRAP in 12min of: 10-20-30-40… etc +10 Double Unders KB SDHP (#24/16) Situps
Wednesday - 130324 CrossFit WOD: Strength: E2MOM for 10min: Hang Squat Snatch + Overhead Squat (1+1) Metcon: 10 Rounds for time: Run 200m 5 Hang Squat Snatch (#43/30) 5 Toes-to-bar
Tuesday - 120324 CrossFit WOD: Strength: Strict Press 5-3-3-2-2-1-1 Metcon: AMRAP in 14min of: 7 KB Swings (#32/24) 7 Ring Dips 7 Burpees Endurance: 5 Rounds for time: Run 800m 30 Jump Squats 100 Double
Monday - 110324 CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Squat (1+1+3) Metcon: 5 Rounds for time: 22 DB Situps (#22.5/15,x1) 12
Sunday - 100324 CrossFit WOD: Strength: Weighted Pullups 5-5-5-5-5 Metcon: For time: Bike 30/24 Cal Then 7 Rounds of: 7 DB Power Cleans (#22.5/15,x2) 7 Toes-to-bar Then Bike 30/24 Cal
Saturday - 090324 CrossFit WOD: Metcon: CrossFit Open Workout 24.2: AMRAP in 20min of: 300m Row 10 Deadlifts 50 Double Unders *Rx: #83/56 *Scaled: #61/43
Friday - 080324 CrossFit WOD: Strength: Bulgarian Split Squat 15min build to a heavy set of 6 reps (3/3) Metcon: In Pairs: “Kelly” 5 Rounds for time: Run 400m 30 Box Jumps 30 Wallballs (#10/
Thursday - 070324 CrossFit WOD: Strength: Deadlift 16min build up to an RM2 Metcon: For time: Run 800m 50 V-Ups 40 C2B Pullups 30 Front Squats (#60/40) Endurance: AMRAP in 35min of: Row 500/400m
Wednesday - 060324 CrossFit WOD: Skill: 20min Handstands practice Metcon: AMRAP in 10min of: 2-4-6-8… +2 DB Hang Squat Cleans (#22.5/15,x2) HSPU
Tuesday - 050324 CrossFit WOD: Strength: Barbell Bent-Over Rows 5-5-5-5-5 Metcon: 6 Rounds for max reps: 2min work, 1min rest: 12 Air-Squats 8 Pushups 4 Hang Power Cleans (#70/45) Endurance: 3 Rounds for time: 75
Monday - 040324 CrossFit WOD: Strength: Overhead Lunges 4-4-4-4-4 *Rest 2:00 between sets Metcon: AMRAP in 20min of: 200m Farmer Carry (#22.5/15,x2) 20 Wallballs (#10/6) 20 Pullups Endurance: 7 Rounds for
Sunday - 030324 CrossFit WOD: Strength: E2.5MOM for 6 sets (15min): Hang Squat Clean + Front Squat (1+2) Metcon: For time: 40 S2OH (#43/30) 40 Box Jumps 60 Pushups 60 V-Ups
Saturday - 020324 CrossFit WOD: Metcon: CrossFit Open Workout 24.1: For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches,
Friday - 010324 CrossFit WOD: Strength: Weighted Ring Dips 3-3-3-3-3-3 *Rest 2:00 Metcon: 5 Rounds for time: Run 400m 12 Thrusters (#43/30) Weightlifting: Part 1: 5 sets: 2 Muscle Snatch 1 High Hang squat
Thursday - 290224 CrossFit WOD: Strength: E3MOM for 15min: Back Squat 4-4-3-3-2 Metcon: 7 Rounds for time: 9 KB Swings (#24/16) 6 Goblet Jump Squats (#24/16) 3 Ring Muscle-ups Endurance: 4 Rounds for time:
Wednesday - 280224 CrossFit WOD: Strength: E2MOM for 14min: Power Snatch 2-2-2-1-1-1-1 Metcon: 3 Rounds for time: 16 DB Box Step-Overs (#22.5/15,x2) 25 Double Unders 16 HSPU 25 Double Unders
Tuesday - 270224 CrossFit WOD: Strength: Push-Press 5-5-5-3-3-3 Metcon: For time: 27-21-15-9-3 Hang Power Cleans (#43/30) Toes-to-bar Endurance: For time: 100 Wallballs (#10/6) 80 Plate G2OH (#20/15) 60 Burpee Box Jump Overs 80
Monday - 260224 CrossFit WOD: Strength: Romanian Deadlift 5-5-5-5-5 Metcon: AMRAP in 16min of: 1 Legless Rope Climb 2-4-6-8… DB Front Rack Lunges (#22.5/15,x2) Burpees Endurance: AMRAP in 38min of: Row 100-200-300-400m… +100m
Sunday - 250224 CrossFit WOD: Strength: Weighted C2B Chin-ups 15min build to a heavy set of 2 reps Metcon: For time: Run 400m 50 Deficit Pushups (#20/10kg plates) Run 400m 50 KB Swings (#24/16)
Saturday - 240224 CrossFit WOD: Strength: Overhead Squat - 12min build up to an RM3 Metcon: CrossFit Open Workout 16.4: AMRAP in 13min of: 55 Deadlifts (#102/70) 55 Wall Ball Shots (#10/6) 55