WOD for 3/31

A. 3 Second Pause Front Squat – 5×2 **Work up to 75% of 1RM FS B. 3 Second Pause Back Squat – 5×2 **Start at FS ending weight and work up to 75% of 1RM BS C. 2 Rounds for time – 20 Pull ups – 30 Push ups – 40 Situps – 50 Air … Continue reading “WOD for 3/31”


WOD for 3/30

A EMOM 9 Min 1: 3 Unbroken Power Snatch (165/115) (Comp 205/145) Min 2: Rest Min 3: 5 Unbroken Power Snatches (135/95) (Comp 185/135) Min 4: Rest Min 5: 7 Unbroken Power Snatches (115/85) (Comp 165/115) Min 6: Rest Min 7: 9 Unbroken Power Snatches (95/65) (Comp 155/105) Min 8: Rest Min 9: 11 Unbroken … Continue reading “WOD for 3/30”


WOD for 3/29

Warm Up – 2 Rounds not for time – 200m Row – 150m Run – 10 burpees A. 3 Rounds for time (16 min Cap) – 20 Alt Pistols (Comp 50) – 7 Muscle Ups (scale to 10 PU/ 10 Dips (bench or ring)) – 10 Hang Power Cleans (135/95) (175/115) B. 3 Rounds for … Continue reading “WOD for 3/29”


WOD for 3/28

A. EMOM 10 Mins 1-5: 2 Clean and Jerks Mins 6-10: 1 Clean and Jerk B. 10 Min to work up to a heavy single OHS C. 5 Rounds for Time – 300m Run (comp 25 Cal Row) – 16 Pull Ups (Comp C2B) – 9 HSPU (Comp Deficit)


WOD for 3/25

Crossfit Open 16.5 For Time: 21-18-15-12-9-6-3 – Thrusters (95/65) – Bar facing Burpees


WOD for 3/24

A. 4 x 250M row – Attempt 1:1 Work/rest B. 10 Min of HS Walk/Hold Practice C. 12 Minute AMRAP: – 50 wall balls (20/14) – 10 power Snatch (95/65)(Comp 135/95) – 40 wall balls – 10 power Snatch – 30 wall balls – 10 power Snatch – 20 wall balls – 10 power Snatch … Continue reading “WOD for 3/24”


WOD for 3/23

A. 15 Minutes to find a heavy Back Squat B. For Time: – 30 Hang Power Cleans (95/65) (Comp 115/85) – 15 ring dips – 3 Rope Climbs – 20 Hang Power Cleans – 10 ring dips – 2 Rope Climbs – 10 Hang Power Cleans – 5 ring dips – 1 Rope Climb C. … Continue reading “WOD for 3/23”


WOD for 3/22

A. 15 Min to find 1RM Front Squat B. 6 min AMRAP – 10 Thrusters (95/65) (Comp 135/95) – 5 MU (5PU/5Dip) **2 Min Rest** C. 6 min AMRAP – 5 Clean and Jerks (135/95)(Comp 185/130) – 10 Alt Pistols


WOD for 3/21

A. Every 2 Min for 10 Min – 3 Squat Snatch (not TnG, reset each time) ** work up to 80%+ B. 10 Min to find 1RM OHS C. 3 Rounds for time: – 15 Pull-Ups – 20 Box Jumps (24/20) – 25 Air Squats – 400 Meter Run


WOD for 3/18

CrossFit Games Open 16.4 AMRAP 13 – 55 Deadlifts (225/155) (Scale 135/95) – 55 Wall Balls (20/14) (Scale 20 to 9′ and 10 to 9′) – 55 Cal Row – 55 HSPU (Scale Hand Release Push Ups) **Tie Breaker is the time when you complete the row ***HSPU standard is on the games site. Stand … Continue reading “WOD for 3/18”

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