CrossFit WOD, March 8, 2021

Monday

Warm-up
Warm-up
AMRAP x 8 MINUTES
100m Jog
10 Alt. Lateral Step-Overs
10 Banded Pull Aparts
10 Scap Pull-Ups

Workout
Metcon
7 SETS FOR TIME
10 Box Jump Overs (24/20)
100m Run
10 Toes to Bar
100m Run

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

Optional Finisher
Metcon
EMOM x 10 MINUTES
MIN 1 – 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate)
MIN 2 – 8/8 Single Arm DB Kickbacks

(Score is Weight)

CrossFit WOD, March 7, 2021

Sunday

Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK
10-9-8-7-6-5-4-3-2-1
Jumping Jacks
Air Squats
Up-Downs

Strength
Bench Press (10-10-8-8-6)
10-10-8-8-6
Bench Press

*Build to a Moderate-Heavy weight.

(Score is Weight)

Workout
Metcon
EMOM x 15 MINUTES
MIN 1 – 20 Wall Balls (20/14)
MIN 2 – 60 Double Unders
MIN 3 – Max Feet Elevated Decline Push-Ups

(Score is Total Push-Ups)

KG WB: (9/6)|(6/5)

CrossFit WOD, March 6, 2021

Saturday

Warm-up
Warm-up
AMRAP x 5 MINUTES
6 Upright Rows
8 Muscle Cleans
10 Bent Over Rows
12 Hollow Rocks

Workout
Metcon
3 ROUNDS FOR TIME
16 Sit-Ups
12 Hang Power Cleans (115/75)|(75/55)
6 Bar Muscle-Ups

(Score is Time)

-Rest 2:00-

1 ROUND FOR TIME
48 Sit-Ups
36 Hang Power Cleans
12 Bar Muscle-Ups

(Score is Time)

KG BB: (50/35)|(35/25)

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up

Partner Workout Option
Metcon
IN TEAMS OF 2…

6 ROUNDS FOR TIME*
12 Hang Power Cleans (115/75)|(75/55)
6 Bar Muscle-Ups

(Score is Time)

-Rest 2:00-

2 ROUNDS FOR TIME**
36 Hang Power Cleans
12 Bar Muscle-Ups

*Partner 1 performs a full round while Partner 2 performs 16 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 16 Sit-Ups.
** Partner 1 performs a full round while Partner 2 performs 48 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 48 Sit-Ups.

(Score is Time)

KG BB: (50/35)|(35/25)

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up

Optional Finisher
Metcon
3 SETS
10 Slow Barbell Curls
Max Unbroken Banded Hammer Curls*

*Must be done immediately after setting the barbell down.

-Rest as needed b/t Sets-

(Score is Reps)

CrossFit WOD, March 5, 2021

Friday

Warm-up
Warm-up
2 ROUNDS
100m Row
10 PVC Pass Thrus
10 Alt Groiners
10 Bootstrappers

Into…

3 ROUNDS
5/5 Single Arm DB Strict Press
5/5 Single Arm DB OH Reverse Lunge

Strength
Metcon
5 SETS
1 Snatch Deadlift
+
2 Hang Squat Snatch
+
1 Snatch

*Loading stays Moderate (65-70%) across all Sets.

(Score is Weight)

Workout
“SWITCHEROO”
AMRAP x 15 MINUTES
20 Alt. DB Snatch (50/35)|(35/20)
20 Single DB Suitcase Lunge*
250/200m Row

*Switch hands after 10 Lunges.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

CrossFit WOD, March 4, 2021

Thursday

Warm-up
Warm-up
AMRAP x 10 MINUTES
:30 Bike (65-70% Effort)
5/5 Single Arm Ring Rows
5/5 Single Arm Arnold Press
10/10 Single DB Suitcase Romanian Deadlifts

Workout
Metcon
4 SETS FOR QUALITY*
10 Barbell Pendlay Rows
10 Unbroken Push Press
10 Slow Seated Goblet Good Mornings

-Rest as needed b/t Sets-

*Athlete Choice for weight. Heavy for the Rows and PP. Light for the Good Mornings. Adjust weight as needed b/t movements on the same barbell.

(No Measure)

Finisher
Metcon
FOR TIME*
40-30-20-10
Russian Twists

*:30 Max Cal Bike Sprint after each set.

(Score is Total Cals)

CrossFit WOD, March 3, 2021

Wednesday

Warm-up
Warm-up
200m Run

Into…

3 SETS
10 Glute Bridges
8 Scap Pull-Ups
6 Tuck-Ups

Into…

3 SETS
10 Hang Muscle Cleans
8 Elbow Punches
6 Front Squats
4 Strict Knee Raises

Strength
Front Squat (Heavy 10-Rep)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 10-Rep Front Squat

(Score is Weight)

Workout
Metcon
EVERY 3:00 x 5 SETS
10 Front Squats (155/105)|(115/75)
15 Knees to Elbow
10 Up-Downs Over Bar

(Score is Slowest Time)

KG BB: (70/55)|(50/35)

CrossFit WOD, March 2, 2021

Tuesday

Warm-up
Warm-up
HINSHAW WARM-UP
25’ High Knee Karaoke
25’ Over the Hurdle
25’ Walking Knee to Chest
25’ Figure Four
25’ Lunge with Twist
25’ Toy Soldiers
25’ High Knees
25’ Butt Kickers
25’ Side Step/Skip (down and back)
50m Mod Jog
50m Fast Run

Into…

3 ROUNDS
20 Alt. Shoulder Taps
8 Step Ups
6 Knee Push-Ups

Workout
Metcon
FOR TIME
50 Box Jumps (20)
800m Run
50 Hand Release Push-Ups
800m Run
50 Box Jumps

(Score is Time)

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Back and Legs
2:00 Forward Fold

(No Measure)

CrossFit WOD, March 1, 2021

Monday

Warm-up
Warm-up
2:00 Bike

Into…

2 ROUNDS
8 Scap Pull-Ups
6 Alternating Cossack Squats
4 BB Sumo Good Morning

Extended Warm-up
Metcon
EMOM x 10 MINUTES
MIN 1 – TNG Sumo Deadlifts*
MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings

*MIN 1 – 8 Reps
MIN 3 – 6 Reps
MIN 5 – 4 Reps
MIN 7 – 4 Reps
MIN 9 – 4 Reps

*Building from Light to Moderate-Heavy.

(No Measure)

Workout
Metcon
FOR TIME
50/40 Cal Bike

Immediately into…

10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)|(75/55)*

Immediately Into…

50/40 Cal Bike

*Optional increase to (135/95)|(95/65)

(Score is Time)

KG BB: (50/35)|(35/25)

CrossFit WOD, February 28, 2021

Sunday

Warm-up
Warm-up
ON A 5:00 RUNNING CLOCK…
20 Alt. Standing Quad Stretch
10 Alt. Knee Hugs
5 Inch Worms w/o Push-Up
10 Push-Up to Pike
10 Slow Sumo Banded Good Mornings
20 Banded Face Pulls

Immediately into…

"ROWLING" (ON A 10:00 RUNNING CLOCK)
Athletes will take 5-7 attempts (Depending on time available in your timeline) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups. Consider setting a cap on the penalty reps to 5 meters to avoid over-doing this warm-up.

Workout
Metcon
AMRAP x 20 MINUTES
1500/1200m Row
30 Russian KB Swings (70/53)|(53/35)
30 Tuck-Ups

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

Finisher
Metcon
ON A 5:00 RUNNING CLOCK…
Max Plank Hold*

*Any variety. Score is total time spent in Plank.

(Score is Time)

CrossFit WOD, February 27, 2021

Saturday

Warm-up
Warm-up
AMRAP x 5 MINUTES
10 Bootstrappers
10 Alt. Groiners
10 Narrow Stance Squats
10 Wide Stance Squats
5/5 SA Ring Rows

Skill
Metcon
EMOM x 10 MINUTES
MIN 1 – 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)
MIN 2 – 3 Rope Pull-Ups + 3 Strict Knees to Elbow

(No Measure)

Workout
Metcon
FOR TIME
40 DB Front Squats (50/35)|(35/20)
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

(Score is Time)

KG DB: (22.5/15)|(15/9)

Partner Workout Option
Metcon
IN TEAMS OF 2…

AMRAP x 20 MINUTES
40 DB Front Squats (50/35)|(35/20)
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows
** P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)