Categories
Workouts

WOD 3/18/24

Skill / Strength / Work-Up

On 15:00 clock
5 sets –
‘X’ GHD Sit-ups
8-10 Arnold Curl & Press

WOD

5 RFT:
200 m Run
10 Back Squats

*15 min time cap

Categories
Workouts

Weekly Workout Preview 3/18/24

MONDAY: GHD Sit-Ups, Arnold Curl & Press, Running & Back Squats
TUESDAY: Snatches and Plank Holds
WEDNESDAY: Pull-Ups, Push-Ups, Air Squats
THURSDAY: Ring Muscle Ups & Double-Unders
FRIDAY: Front Levers, DB Lunges & Single Arm Shoulder-to-Overhead
SATURDAY: Teams of 3 – Rowing, Medball Cleans, Box Jumps, Biking, DB Push Press & Burpees
SUNDAY: Open Gym

Categories
Workouts

WOD 3/16/24

WOD

CrossFit Open Workout 24.3!

Categories
Workouts

WOD 3/15/24

WOD

CrossFit Open Workout 24.3!!

Friday Night Lights starts at 5 PM!!

Categories
Workouts

WOD 3/14/24

Skill / Strength / Work-Up

Mobility and Movement Prep

WOD

20 min AMRAP
400 m Row/Run
15 R. KB Swings
10 Goblet Squats
5 Burpees

Categories
Workouts

WOD 3/13/24

Skill / Strength / Work-Up

Handstand Work

WOD

15 min AMRAP
500 m Bike
10 DB Shoulder to Overhead
16 Alt. Front Rack Rev. Lunges

Categories
Workouts

WOD 3/12/24

Skill / Strength / Work-Up

6 Rds –
Every 2 minutes perform 5 unbroken snatches
[Use weight from 3/5 or 2/22, or maybe heavier]

WOD

For time:
10-20-30-40-50
Double-Unders
Sit-Ups

*11 min time cap

Categories
Workouts

WOD 3/11/24

Skill / Strength / Work-Up

6 Rds-
Every 2 minutes perform x4 Strict Pull-Ups
[Use final modification from 2/27 or 3/7, or maybe even a more difficult version]

WOD

4 RFT:
15 Thrusters
5 Toes-to-Bar

*8 min time cap

Categories
Workouts

Weekly Workout Preview 3/11/24

MONDAY: Strict Pull-Ups, Thrusters, Toes-to-Bar
TUESDAY: Snatches, Double-Unders, Sit-Ups
WEDNESDAY: Handstand, Biking, DB Shoulder to Overhead, Front Rack Rev. Lunges
THURSDAY: Row/Run, R. KB Swings, Goblet Squats & Burpees
FRIDAY: CrossFit Open 24.3!
SATURDAY: CrossFit Open 24.3!
SUNDAY: Open Gym

Categories
Workouts

WOD 3/9/24

WOD

Open Workout 24.2!