Monthly Archives: March 2020

CrossFit WOD, April 1, 2020

1 April 20Warm-upWarm-upNo Time 400m Row/Bike 200m Run -Then 3 Rounds For Quality Of: 3 Kick Up To Handstand Holds (free or with support) 6 Good Mornings 20 Flutter KicksWeightlifting Power Clean + Push Press (build to heavy)Build To Heavy With Barbell -or- Do 3x6 With DB/KB MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20:00 2…
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CrossFit WOD, March 31, 2020

31 March 20Warm-upWarm-up200m Run -Then 3 Rounds For Quality Of: 2 Kick Up To Handstand Holds (free or with support) 6 Sampson Stretch 16 DU’s WeightliftingOverhead Squat (5x3 building) -Or- Work On Single Arm DB/KB OHS Using 4x4, 2 Right Arm, 2 Left Arm MetconMetcon (Time)7 Rounds For Time 40 DU’s 12 Plate Overhead Lunges…
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CrossFit WOD, March 30, 2020

30 March 20Warm-upWarm-up200m Run -Then 3 Rounds For Quality Of: 1 Kick Up To Handstand Holds (free or with support) 6 Air Squats With Pause In Bottom 6 Push Up Drills 3 DB Hang Clean And JerkMetconMetcon (3 Rounds for reps)3 Rounds Each For Time 200m Run 30 Push Ups 200m Run 12 DB/KB Hang…
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CrossFit WOD, March 28, 2020

28 March 20Happy Birthday Sasha!Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 6 Sampson Stretch 10 KBS 20 Flutter kicks WeightliftingHang Power Snatch (3x3 @ 75% Across)MetconMetcon (Time)For Total Time 4 Rounds 400m Row 80 Flutter Kicks -Then Right Into: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch 95/65# Overhead Lunges 95/65# Limited Equipment WODMetcon (Time)For Total Time…
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CrossFit WOD, March 27, 2020

27 March 20Happy Birthday Marissa!!!Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 5 Med Ball Cleans 10 Close Grip Swings 15 DU’sWeightliftingClean and Jerk (Work Up To 1RM Clean And Jerk For The Day)MetconMetcon (Time)For Time 70 Burpee Pull Ups -Then 10 Rounds Of: 1 Power Clean 155/105# 20 DU’s Limited Equipment WODMetcon (Time)For…
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CrossFit WOD, March 26, 2020

26 March 20Happy Birthday Josh! How many burpees do we get to do with you?! :)At Home No Equipment WorkoutMetcon (Time)A) 5 rounds 10 Turkish Situps 10 Opposite Leg V-Ups 10 Tuck Ins 10 Sit Ups *Rest 1 Min Between Each Round (After your 5th round rest your 1:00 and then start on the second…
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CrossFit WOD, March 25, 2020

25 March 20Warm-upWarm-upAssault Bike :20 Easy :10 Sprint For 6 Rounds (3:00) -Then 3 Rounds For Quality Of: 2x40ft Waiters Walk (40ft left arm and 40ft right arm) 8 Sampson Stretch 15 Ab Mat Sit UpsGymnasticsHandstand 15 Minutes Working On: -Getting Upside Down -Holds -Walks MetconMetcon (AMRAP - Rounds and Reps)AMRAP 15:00 7 Box Jump…
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CrossFit WOD, March 24, 2020

24 March 20Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 5 Pressing OHS 10 Push Ups 15 KBS WeightliftingSquat Snatch (Build To 1RM For The Day)MetconMetcon (Time) For Time 100 Alternating DB Snatches 45/35# 50/37 Calorie Row 100 Burpees Over The DB Cool DownPattern Reset 2x6 Air Squats 2x10 Close Grip Swings At Home…
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CrossFit WOD, March 23, 2020

23 March 20Happy birthday Ali!Warm-upWarm-upRow Alternating Effort For 3 Minutes :20 Easy - :20 Hard - :20 Medium -Then 3 Rounds For Quality Of: 8 Barbell Strict Press 10 Air Squats 20 DU’sWeightliftingSplit Jerk (4x2 @ 85%)MetconMetcon (Time)For Time (18:00 cap) 500m Row 20 Push Jerks 115/75# 500m Row 16 Push Jerks 500m Row 12…
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CrossFit WOD, March 21, 2020

21 March 20Warm-upWarm-upAssault Bike 4 Rds 0:20 Hands & Feet 0:20 Hands 0:20 Feet -Then 3 Rounds For Quality Of: 20 DU’s 8 Wall Balls 4 Strict Pull UpsWeightliftingOverhead Squat (Build Up To Heavy 2 Rep)MetconMetcon (Time)4 Rounds For Time (15:00 cap) 15 C2B Pull Ups 10 OHS 115/75# At Home No Equipment WorkoutMetcon (AMRAP…
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