CrossFit727

CrossFit WOD, March 20, 2023

March 19, 2023 by CrossFit727

CrossFit – Mon, Mar 20

Warm-Up

1 ROUND1:00 EZ Bike8 Air Squats (stretch at bottom)8 Hang Muscle Cleans w/Empty Barbell8 Ring Rows Into… 1 ROUND:45 Mod Bike6 Narrow Stance Squats6 Hang Power Cleans w/Empty Barbell6 Jumping Pull-Ups Into… 1 ROUND:30 Fast Bike4 Power Cleans w/Empty Barbell4 Front Squats w/Empty Barbell4 Jumping Pull-Up Negatives

Extended Warm-Up – All

Metcon

EVERY 4:00 x 3 SETS6-8 Reps of Pistol Options*3 Front Squats**1-3 Bar Muscle-Ups or Strict Pull-Ups -EZ Bike in Time Remaining- *Options:Narrow Stance Air SquatsAlt. Heel Elevated PistolsAlt. Plate Weighted PistolsSingle Leg Box LowersSingle Leg Box SquatsRig Assisted Pistols **Start Moderate and build to workout weight. Must come from floor. (No Measure)

Workout – Performance

“NCFIT GIRLS”

3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)

(Score is Time)

KG BB: (100/70)

*Workout inspired by the original ‘Nasty Girls’

Workout – Fitness

“NCFIT GIRLS (FITNESS)”

3 ROUNDS FOR TIME
25/20 Cal Bike
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (145/100)

(Score is Time)

KG BB: (65/45)

*Workout inspired by the original ‘Nasty Girls’

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY1:00/1:00 Empty Barbell Quad Smash5/5 Ankle Deep Lunge Ankle Mobilization5 Jefferson Curls1:00 Child’s Pose -Rest as Needed b/t Sets- (No Measure)

CrossFit WOD, March 19, 2023

March 18, 2023 by CrossFit727

CrossFit – Sun, Mar 19

Warm-Up

2 ROUNDS10 Tib Raises (back against the wall)8 Alt. Groiner + Hamstring Stretch w/Twist*6 Burpee Broad Jumps100m Jog Into… 2 ROUNDS10 Alt. DB Deadlift8/8 SA DB Strict Press → 8/8 SA DB Push Press6 Alt. DB Hang Muscle Clean100m Jog

Workout – Performance

Part 1.

AMRAP x 8 MINUTES*5 DB Devils Clean (50/35)10 DB Push Press200m Run *Use DBL DBs for Part 1. (Score is Rounds + Reps) -Rest 3:00 b/t P1 & P2-

Part 2.

3 ROUNDS FOR TIME*10 Alt. DB Devils Clean7/7 Single Arm DB Push Press200m Run *Use single DB for Part 2. (Score is Time) KG DB: (22.5/15)

Workout – Fitness

Part 1.

AMRAP x 8 MINUTES*5 DB Devils Clean (35/20)10 DB Push Press200m Run *Use DBL DBs for Part 1. (Score is Rounds + Reps) -Rest 3:00 b/t P1 & P2-

Part 2.

3 ROUNDS FOR TIME*10 Alt. DB Devils Clean7/7 Single Arm DB Push Press200m Run *Use single DB for Part 2. (Score is Time) KG DB: (15/10)

Finisher

FOR QUALITY

30-20-10Banded Pull-ApartsBanded Good Mornings (No Measure)

CrossFit WOD, March 18, 2023

March 17, 2023 by CrossFit727

CrossFit – Sat, Mar 18

Warm-Up

EMOM x 6 MINUTESMIN 1 – :40 Arm + Body RowingMIN 2 – :40 Heels Down Rowing*MIN 3 – :40 Heel Up Rowing*MIN 4 – :40 Rowing (SPM 22-24)MIN 5 – :40 Rowing (SPM 25-27)MIN 6 – :40 Rowing (SPM 26-30) *Heels Down = feet stay flat on footplates. This shortens the stroke but allows more hamstring recruitment.*Heel Up = rolling up to the balls of the feet. This slightly lengthens the stroke and recruits more quads. Into… 2-3 ROUNDS10 Alt. Box Step-Ups*12 Deadbugs*15 Single DB Curls (Because it’s Saturday) *RNDS 2-3 completed 6-8 Box Jumps + 8-10 Sit-Ups.

Workout – Performance

Metcon

FOR TIME1250/1000m Row25 Box Jumps (24/20)35 Sit-Ups1000/800m Row25 Box Jumps35 Sit-Ups750/600m Row25 Box Jumps35 Sit-Ups500/400m Row25 Box Jumps35 Sit-Ups (Score is Time)

Workout – Fitness

Metcon

FOR TIME1000/800m Row20 Box Jumps (20)30 Sit-Ups750/600m Row20 Box Jumps30 Sit-Ups500/400m Row20 Box Jumps30 Sit-Ups250/200m Row20 Box Jumps30 Sit-Ups (Score is Time)

Partner Workout Option

Metcon

IN TEAMS OF 2… AMRAP x 25 MINUTES*1000m Row100 Box Jumps (Athlete Choice)100 Sit-Ups *P1 works while P2 rests. Must switch row every 250m. Split all other work as needed. (Score is Rounds + Reps)

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY:30/:30 Banded Ankle Distraction (Box Optional)10 Narrow Stance Squats5/5 Single Leg Box Negatives15 Heel Elevated Glute Bridge-Ups -Rest as Needed b/t Sets- (No Measure)

CrossFit WOD, March 17, 2023

March 16, 2023 by CrossFit727

CrossFit – Fri, Mar 17

Warm-Up

1-2 ROUNDS10 Up-Down10 Lateral Jumps Over Bar10 Kip Swings8 OH Press6 Groiners + Twist Into… 1 ROUND6 Burpees Over Bar6 BB Muscle Clean6 BB Push Press6 BB Front Squat

Strength – Performance

Metcon

ON A 10:00 RUNNING CLOCK…Build to a Moderate 3-Rep Hang Squat Clean Thruster (Score is Weight)

Strength – Fitness

Metcon

ON A 10:00 RUNNING CLOCK…Build to a Moderate 3-Rep Hang Power Clean + Thruster* *1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat. (Score is Weight)

Workout – Performance

“SHAMROCK SHAKE”

10 SETS FOR TIME
3 Hang Squat Clean Thrusters (135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Total Time)

KG BB: (60/42.5)

*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“SHAMROCK SHAKE (FITNESS)”

10 SETS FOR TIME
3 Hang Power Clean + Thruster (95/65)**
4 Jumping C2B Pull-Ups
5 Burpees Over Bar

-Rest 1:00 b/t Sets-

*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.

(Score is Total Time)

KG BB: (52.5/35)

*NOTE: W.O.W. this our pick for epic workout of the week!

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY1:00/1:00 Empty Barbell Quad Smash10/10 Single Arm Banded Lat Pushdown10 Banded Upright Rows -Rest As Needed b/t Sets- (No Measure)

CrossFit WOD, March 16, 2023

March 15, 2023 by CrossFit727

CrossFit – Thu, Mar 16

Warm-Up

AMRAP x 6 MINUTES:30 Cardio Choice3/3 Lunges*3 SA Hammer Curl + DBL Hammer Curl**3 SLOW Leg Lifts *2nd Round: Add the empty barbell to the back rack.**1 Rep = SA Hammer Curl (L) + SA Hammer (R) + DBL Hammer Curl

Workout – All

BODYBUILDING WORKOUT (ALL)

3 ROUNDS FOR QUALITY2:00 Cardio Choice5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)20 Banded Tricep Push-Downs10 Slow Leg Lifts15 DBL DB Floor Chest Flyes (Athlete Choice, Light-Moderate)20 Banded Straight Arm Narrow Push-Downs NOTE – Workout inspired by NCFLEX program. Bodybuilding workouts like this can be effective in strengthening positions and controlling range of motion. Put on some good tunes and have a blast with this one! -Rest 1:30 b/t Sets- (No Measure)

Partner Finisher – All

Metcon

2 ROUNDS FOR TIME*80 Slam Balls/ Plate G20 (Athlete Choice, Moderate)80 Alt. Slam Ball/ Plate Twists *Switch Slam Balls every 10 Reps. P1 works while P2 Rests. Slam Ball twists will be completed together (see video for details) 80 reps total!**Option to sub WB Ground to Overhead and WB Twists. (Score is Time)

CrossFit WOD, March 15, 2023

March 14, 2023 by CrossFit727

CrossFit – Wed, Mar 15

Warm-Up

1 ROUND10/8 Cal Bike10 Good Mornings20 Single Unders10 Ring Rows Into… 1 ROUND10/8 Cal Bike5 Jefferson Curls10 Single-Single-Doubles10 Jumping Pull-Up Negatives Into…1 ROUND10/8 Cal Bike10 Deadlifts20 Double Unders5 Scap Pull-Ups + 5 Kip Swings

Extended Warm-Up – Performance

Metcon

3 SETS1-2 Ring Muscle-Ups5-7 Deadlifts*:30 Double or Triple Under Practice -Rest As Needed b/t Sets- *Start Light-Moderate and build to workout weight. (No Measure)

Extended Warm-Up – Fitness

Metcon

3 SETS3-5 Pull-Ups5-7 Deadlifts*:30 Single or Double Under Practice -Rest As Needed b/t Sets- *Start Light and build to workout weight. (No Measure)

Workout – Performance

Metcon

ON A 22:00 RUNNING CLOCK…*40 Ring Muscle-Ups60 Deadlifts (225/155)80/60 Cal Bike240 Double Unders *Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30. (Score is Time) KG BB: (100/70)

Workout – Fitness

Metcon

ON A 22:00 RUNNING CLOCK…*40 Strict Pull-Ups60 Deadlifts (155/105)60/40 Cal Bike360 Single Unders *Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30. (Score is Time) KG BB: (70/47.5)

Optional Cool Down

Metcon

AMRAP x 6 MINUTES5/5 Moose Antlers5/5 Sciatic Nerve Floss5 Jefferson Curls (option to hold barbell) (No Measure)

CrossFit WOD, March 14, 2023

March 13, 2023 by CrossFit727

CrossFit – Tue, Mar 14

Warm-Up

AMRAP x 6 MINUTES6 Empty Barbell Strict Press6 Hanging Strict Knee Raises6 Inchworms + Push-Up6 Cat/Cows

Strength – All

Metcon

4 SETS1 Push Press+2 Push Jerk *Start Moderate and build to/past heaviest workout weight. (Score is Weight)

Workout – Performance

Metcon

EMOM x 6 MINUTESMIN 1 – 5 Toes to Bar + 4 Shoulder to Overhead (185/135)MIN 2 – :40 Max Up-Downs -Rest 2:00- EMOM x 6 MINUTESMIN 1 – 5 Toes to Bar + 6 Shoulder to Overhead (135/95)MIN 2 – :40 Max Up-Downs -Rest 2:00- EMOM x 6 MINUTESMIN 1 – 5 Toes to Bar + 8 Shoulder to Overhead (95/65)MIN 2 – :40 Max Up-Downs (Score it Total Reps of Up-Downs) KG BB1: (85/60)KG BB2: (60/42.5)KG BB3: (42.5/30)

Workout – Fitness

Metcon

EMOM x 6 MINUTESMIN 1 – 5 Hanging Knee Raise + 4 Shoulder to Overhead (135/95)MIN 2 – :40 Max Up-Downs -Rest 2:00- EMOM x 6 MINUTESMIN 1 – 5 Hanging Knee Raise + 6 Shoulder to Overhead (95/65)MIN 2 – :40 Max Up-Downs -Rest 2:00- EMOM x 6 MINUTESMIN 1 – 5 Hanging Knee Raise + 7 Shoulder to Overhead (65/45)MIN 2 – :40 Max Up-Downs (Score it Total Reps of Up-Downs) KG BB1: (60/42.5)KG BB2: (42.5/30)KG BB3: (30/20)

Optional Cool Down

Metcon

1 SET FOR QUALITY2:00 Lat/Upper Back Foam Roll10 Up Dog to Down Dog10/10 Banded Standing Shoulder External Rotation (No Measure)

CrossFit WOD, March 13, 2023

March 12, 2023 by CrossFit727

CrossFit – Mon, Mar 13

Warm-Up

AMRAP x 4 MINUTES4 Deficit Calf Raises4 Tib Raises4 KB RDL4 Alt. 90/90 Hip rotations INTO… AMRAP x 4 MINUTES100m Run5 Russian KB Swings5 KB Goblet Squats

Strength – All

Back Squat (6-4-2-2*)

*Start Moderate-Heavy and build to Heavy 2-Rep. (Score is Weight)

Workout – Performance

Metcon

AMRAP x 12 MINUTES400m Run15 KB Goblet Squats (70/53)10 Russian KB Swings* *Option for Full ‘American’ Swings (Score is Rounds + Reps) KG KB: (32/24)

Workout – Fitness

Metcon

AMRAP x 12 MINUTES400m Run15 KB Goblet Squats (53/35)10 Russian KB Swings* *Option for Full ‘American’ Swings (Score is Rounds + Reps) KG KB: (24/16)

Cool Down

Metcon

EMOM x 6 MINUTESMIN 1 – :25/:25 KB Horn Calf SmashMIN 2 – 12-16 Alt. KB SlidesMIN 3 – 10 Glute Bridge KB Pullover (No Measure)

CrossFit WOD, March 12, 2023

March 11, 2023 by CrossFit727

CrossFit – Sun, Mar 12

Warm-Up

1 ROUND:30 Cardio:30 Plank Hold10 Banded Pull-Aparts5 Slam Ball Deadlift + 5 SB Press10 Scap Pull-Ups Into… 1 ROUND:30 Cardio:20/:20 Side Plank Hold10 Banded Bicep Curls8 Slam Ball G2O8 Ring Rows Into… 1 ROUND:30 Cardio5 V-Up + Tuck-Up10 Banded Seated Pull Downs6 Slam Balls6 Scap Retracts

Workout – Performance

Metcon

EMOM x 16 MINUTESMIN 1 – :45 Cardio ChoiceMIN 2 – :45 Strict Pull-Ups*MIN 3 – :45 Slam Balls (30/20)**MIN 4 – :45 Midline Choice*** *Option for Ring Pull-Ups.**Option to sub light KB Swing***Options:Sit-UpsSide PlanksHollow HoldTuck-UpV-Up (Score is Reps of Pull-Ups and Slam Balls) KG SB: (15/10)

Workout – Fitness

Metcon

EMOM x 16 MINUTESMIN 1 – :45 Cardio ChoiceMIN 2 – :45 Strict Banded Pull-Ups*MIN 3 – :45 Slam Balls (20/10)**MIN 4 – :45 Midline Choice*** *Option for Ring Rows.**Option to sub light KB Swing***Options:Sit-UpsSide PlanksHollow HoldTuck-UpV-Up (Score is Reps of Pull-Ups and Slam Balls) KG SB: (10/5)

Partner Finisher – Performance

Metcon

IN TEAMS OF 2… FOR TIME150/125 Cal Row* *P1 rows while P2 rests, alternate as needed to complete the total cals. (Score is Time)

Partner Finisher – Fitness

Metcon

IN TEAMS OF 2… FOR TIME125/100 Cal Row* *P1 rows while P2 rests, alternate as needed to complete the total cals. (Score is Time)

CrossFit WOD, March 11, 2023

March 10, 2023 by CrossFit727

CrossFit – Sat, Mar 11

Warm-Up

AMRAP x 3 MINUTES:20 Bike (MOD PACE)10 PVC Pass Thru10 PVC Behind The Neck Push Jerk5 Inchworm + Push-Ups INTO.. AMRAP x 3 MINUTES:20 Bike (MOD-HARD PACE)5 PVC Behind The Neck Snatch Drops5 PVC Scarecrow Snatch5 Pike Push-Ups

Extended Warm-Up – All

Power Snatch (EMOM x 6 MINUTES
3 TNG Power Snatches*

)

*Start Light-Moderate and build to Moderate. (Score is Weight)

Workout – Performance

Metcon

FOR TIME (5 SETS MAX)*UNTIL 50 POWER SNATCHES ARE COMPLETED…15 Handstand Push-Ups20/15 Cal Bike1 Set of Touch & Go Power Snatches (Athlete Choice, Light-Mod) -Rest 2:00 b/t Sets- *1 SET = HSPU, Cal Bike, Max TNG Power Snatches. Bar must move continuously from the ground to overhead. Athlete can rest with the bar overhead but can not rest with the bar anywhere else. Once the max reps ends, must rest 2:00 before starting the next set with HSPU. Goal is to achieve between 10-15 Power Snatches per set. (Score is Total Time)

Partner Workout Option – Performance

Metcon

IN TEAMS OF 2… FOR TIME*100 Handstand Push-Ups120 Power Snatches (Athlete Choice, Light-Mod)160/130 Cal Bike *Partition and split work as needed. P1 works while P2 rests. (Score is Time) KG BB: (52.5/35)

Workout – Fitness

Metcon

FOR TIME (5 SETS MAX)*UNTIL 50 POWER SNATCHES ARE COMPLETED…12 Hand Release Push-Ups15/12 Cal Bike1 Set of Touch & Go Power Snatches (Athlete Choice, Light) -Rest 2:00 b/t Sets- *1 SET = HRPU, Cal Bike, Max TNG Power Snatches. Bar must move continuously from the ground to overhead. Athlete can rest with the bar overhead but can not rest with the bar anywhere else. Once the max reps ends, must rest 2:00 before starting the next set with HRPU. Goal is to achieve between 10-15 Power Snatches per set. (Score is Total Time)

Partner Workout Option – Fitness

Metcon

IN TEAMS OF 2… FOR TIME*100 Hand Release Push-Ups120 Power Snatches (Athlete Choice, Light)120/100 Cal Bike *Partition and split work as needed. P1 works while P2 rests. (Score is Time) KG BB: (52.5/35)

Optional Cool Down

GROUP YOGA FLOW FOR QUALITY

10 Cat/Cows10 Up Dog to Down Dog*:30/:30 Figure 4 Stretch (option to do half pigeon)1:00 Rebound Pose *Option to lift one leg and open the hip while in Down Dog. (No Measure)

CrossFit 727

Author: CrossFit727

CrossFit WOD, March 20, 2023

CrossFit WOD, March 19, 2023

CrossFit WOD, March 18, 2023

CrossFit WOD, March 17, 2023

CrossFit WOD, March 16, 2023

CrossFit WOD, March 15, 2023

CrossFit WOD, March 14, 2023

CrossFit WOD, March 13, 2023

CrossFit WOD, March 12, 2023

CrossFit WOD, March 11, 2023