Thursday 3-11-21
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push jerks 45/35
2 min rest
wod
800m run
50 pushups
150 squats
800m run
break up the pushups and squats how ever you’d like.
Wednesday 3-10-21
The CrossFit Games open is right around the corner. Please consider signing up and participating. The open this year will consist of three workouts, released one per week. The first one comes out this Thursday night. Each workout has to be completed and submitted by the following Monday by 8:00pm. …
Tuesday 3-9-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 presses 45/35
wod
4 rounds
15 deadlifts 225/165
30 walking lunges
Monday 3-8-21
Warmup
500m row
3 rounds
10 jumping jacks
10 pushups
10 burpees
2 min rest
wod
bench press
5-5-5-3-3-3-1-1-1
row 2k
Sunday 3-7-21
Open gym
2-3
Saturday 3-6-21
In teams, relay style
20 min AMRAP
5 power snatches 75/55
5 burpees
5 pullups
5 kB swings 70/53
Friday 3-5-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push presses 45/35
2 min rest
wod
CrossFit open workout 12.3
18 min AMRAP
15 box jumps 24/20
12 push presses 115/85
9 toes to bar
Thursday 3-4-21
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
10 min AMRAP
2 cleans 155/115
3 pullups
Wednesday 3-3-21
Warmup
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
wod
5 rounds
1 press
2 push presses
3 push jerks
- This is without putting the bar down for each set of 1-2-3
- go slow, take your time, go heavy, but remember, you must get …
Tuesday 3-2-21
Warmup
50 double unders
3 rounds
10 press 45/35
10 push press 45/35
10 push jerks 45/35
2 min rest
3 rounds
400m run
15 power snatch 75/55
9 HSPU