Tues, March 22, 2022
WOD
1) 3 RFT
Run 400m
21 KB swings 53/35
12 pull-ups
2) Bench Press
5 x 3 ascending
3) Ski Sprint
For Time
1,500/1,350m
Mon, MaRch 21, 2022
WOD
1) For Time
30 sec on /30 sec off
Bike 50/40 cals
1 min transition
Row 50/40 cals
1 min transition
Ski 50/40 cals
2) Front Squat
5 x 3 ascending
3) 3 RFT
8 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
12 Burpees over the Bar
Fri, March 18, 2022
WOD
1) 15 min Cap
15 C2B, Rx2 15 pull-ups
10 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
15 C2B
10 S2O Rx1 155/115, Rx2 135/95, Rx3 115/75
15 C2B
10 S2O Rx1 185/125, Rx2 155/105, Rx3 135/85
15 C2B
10 S2O Rx1 205/145, Rx2 175/115, Rx3 155/105
2) Split Jerk
7 x 1 ascending
3) Row Sprint
2,000/1,800
if not complete by 7:50 then stop rowing do 15 Burpees then finish the Row
Thurs, March 16, 2022
WOD
1) 3 RFT
10 Backsquat Rx1 225/160, Rx2 185/130, Rx3 135/95
20/16 Bike Cals
10 Box jumps
2) Deadlift
5 x 4 ascending
3) 7 mins to complete
Pistols Rx1 100, Rx2 70, Rx3 100 jumping lunges
Row 50/40 cals
then 7 mins to hit heaviest complex of
1 Pwr clean/ 1 hang clean/ 1 Fr squat / 1 jerk
Wed,March 16, 2022
WOD
For Time
100 sit-ups - Buy In
2 RFT
Run 400m
30 Wallballs 20/14
Bike 1,000/900m
30 Kb swings 53/35
Row 500/450m
30 Box step ups 24/20
Ski 500/450m
30 One arm DB snatch 50/35
100 sit-ups - cash out
Tues, March 15, 2022
WOD
1) 3 RFT
Row 500/450m
Rope Rx1 2 LL, Rx2 1 LL , Rx3 2 RC
2) 5 min ME
Rx1 Strict HSPUs , Rx2 HSPU, Rx3 Push-ups
3) 9 min amrap
12 Burpees
12 Slamball O/S 100/70#
Mon, March 14, 2022
WOD
1) 12 min Emom
Bike Rx1 18/15, Rx2 16/13, Rx3 14/11
8 Hang Pwr Clean Rx1 165/115, Rx2 135/95, Rx3 115/75
T2B Rx1 18, Rx2 16, Rx3 14
Row Rx1 16/13, Rx2 14/11, Rx3 12/9
2) Backsquat
5 x 3 same 85%
3) 2 RFT
Run 400m
10 OH squat Rx1 135/95, Rx2 115/75, Rx3 95/65
Fri, March 11 2022
WOD
1) CrossFit Open 22.3
12 min cap
21 pull-ups
42 Dus
21 Thrusters 95/65
18 C2B
36 Dus
18 Thrusters 115/75
15 BMups
30 Dus
15 Thrusters 135/85
Thurs, March 10, 2022
WOD
1) 8 min Amrap
Run 200m
25 Wallballs
2) Deadlift
4 x 7 ascending
3) Snatch
20 min to find 1 rep max
WeD, March 9, 2022
WOD
2 RFT
shuttle Run
Sled push D/B 45/25
shuttle Run
Bike 1,000/900m
35 Box Step ups
Row 500/450m
35 GHDSU
Ski 500/450m
35 Lunges
Tues, March 8, 2022
WOD
1) 3 RFT
Ski 500/450m
8 Bar Muscle ups Rx2 4 BMups , Rx3 8 C2B
2) Push Press
2 x 3 ascending
Push jerk
2 x 3 ascending
Split Jerk
4 x 1 ascending
3) 5 RFT (12 min Cap)
8 Power Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Bike 30/24 cals
Mon, March 7, 2022
WOD
1) 9 min EMOM
Wallballs Rx1 20, Rx2 17, Rx3 14
GHDSU Rx1 20, Rx2 17, Rx3 14
KB swings Rx1 20, Rx2 17, Rx3 14
2) Front Squat
6 x 3 ascending
3) 3 RFT
Row 500/450m
Rope Climbs Rx1 2 LL, Rx2 1 LL, Rx3 2 RC
8 Hang Pwr Clean Rx1 165/115, Rx2 135/95, Rx3 115/75
Fri, March 4, 2022
WOD
1) CrossFit Open 22.2
10 min Cap
Reps 1, 2,3, ….10,9,8,7 …2,1
Deadlift 155/225
Bar facing Burpees
Thurs, March 3, 2022
WOD
1) Open gym/ Skills day
practice Dus, pull-ups, C2B, Bar Muscle ups etc
If you don’t want to practice you can pull an old workout and hit it
WeD, March 2, 2022
WOD
1) For Time
Bike 8 mins Max Cals
1:30 rest
Row 8 min Max cals
1:30 rest
Ski 8 min Max cals
1:30 rest
Run 1 mile
Score is Run time and Total calories
Rest times are not included
Tues, March 1, 2022
WOD
1) 10 min E2M
Ski 15/12 cals
Hspu Rx1 15, Rx2 10, Rx3 15/12 push-ups
2) Push Press
4 x 4 ascending
3) 2 RFT
Bike 1,000/900m
15 Goblet squats Rx1 70/53, Rx2 62/44, Rx3 53/35
15 Slamballs 70/50
Mon, Feb 28, 2022
WOD
1) 6 min Emom
8 Squat clean Rx1 165/115, Rx2 135/95, Rx3 115/75
2) Sprints
Run 400 x 3
Rest 1:15 between intervals
Row 500/450 x 3
Rest 1:15 between intervals
3) Deadlift
4 x 4 ascending
Fri, Feb 25, 2022
WOD
22.1 Open Wkout
15 min amrap
3 Wall Walks
12 DB one arm snatch 50/35#
15 Box overs (no rebounding) 24/20”
Thurs, Feb 24, 2022
WOD
1) 3 RFT (time cap 25 mins)
Bike 35/28 cals
25 Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35
15 Knees 2 Elbows
10 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
5 man makers - same
2) Backsquat
5 x 5 ascending
WED, FEB 23, 2022
WOD
For Time
2 RFT
Sled Push D/B 45/25#
Run 600m
Row 750/675m
Ski 750/675m
Bike 1,500/1350m
Rest 2 mins