Blog Archives

WOD 04/01/2021

3/31/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Hang Power Cleans - empty bar
10 Front Squats
10 Power Jerks
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Strength: Dead Lift 3 x 6 Reps - E3Ms @ Moderate Load
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WOD: E4Ms x 5
3 Snatch Grip Deadlifts - 65/45 L1, 95/65 L2, 135/95 L3
3 Hang Power Snatch
3 Overhead Squats
12/10 Calorie Air Bike Sprint

WOD 03/31/2021

3/30/2021

Warm Up: Mobility/Agility Drills then
Light Row and Bike for 5 Mins
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WOD: 45 Min AMRAP
1500 Meter Row
200 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
15 Push Ups L1, 10 HSPUs L2, 15 HSPUs L3
25 Double Unders or Attempts, 50 DU's L2, 100 DU's L3

WOD 03/30/2021

3/29/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
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Strength: Shoulder Press - 3 x 6 Reps - E3Ms @ Moderate Load
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WOD: 3 Rounds
400 Meter Run (500 Meter Row for scaled)
36 Banded Pull Ups L1, 24 C2B Pull Ups L2, 12 Muscle Ups L3
75 Air Squats

WOD 03/29/2021

3/28/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 KB Swings
10 Wall Ball
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Strength: Back Squat - 3 x 6 Reps - E3Ms @ Moderate Load
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WOD: 10 Rounds
3 Power Cleans - 95/65 L1, 155/105 L2, 225/155 L3
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3

WOD 03/27/2021

3/26/2021

Saturday Class Time at 8 AM
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3 Person Partner WOD
Split up as you wish
All Partners can go at the same time
120 Devil Press - 25/10 L1, 35/25 L2, 50/35 L3
12 x 200 M Runs (4 runs each)
12K Row

WOD 03/26/2021

3/25/2021

Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: Bench Press - 3 x 8 Reps - E3Ms @ Moderate Load
(optional before or after Conditioning)
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2021 CrossFit Open Workout 21.3
For total time:
15 Front squats
30 Toes-to-bars
15 Thrusters
Then, rest 1 minute before continuing with:
15 Front squats
30 Chest-to-bar pull-ups
15 Thrusters
Then, rest 1 minute before continuing with:
15 Front squats
30 Bar muscle-ups
15 Thrusters
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Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95/65 lb. for the front squats and thrusters

Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang clean
1 Jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.

WOD 03/25/2021

3/24/2021

Warm Up: Mobility/Agility Drills then 3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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Strength: Dead Lift -3 x 8 Reps - E3Ms @ Moderate Load
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WOD: “The Chief”
Max Rounds in 3 Mins of
3 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
6 Push Ups
9 Air Squats
Rest 1 Min - Repeat 5 Cycles

Score
– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*
– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.
Good Scores for “The Chief” (common method)
– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28+ rounds

WOD 03/24/2021

3/23/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Pull Ups
10 Push Ups
15 Air Squats
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WOD - Part A
20 Min AMRAP @85%
500 Meter Row / Ski
15 Thrusters - 45/35 L1, 65/45 L2, 95/65 L3
9 Banded L1, Pull Ups L2, C2B Pull Ups L3
Rest 10 Mins then
Part B
20 Min AMRAP @85%
20 Calorie Assault Bike
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9 Banded L1, Pull Ups L2, C2B Pull Ups L3

WOD 03/23/2021

3/22/2021

Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: Strict Press - 3 x 8 Reps - E3Ms @ Moderate Load
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WOD: 22 Min Ladder
2-4-6-8-10-12-14-etc…….
Press - 65/45 L1, 75/55 L2, 95/65 L3
Calorie Ski / Row
Single Unders x 2 L1, Double Unders x1 L2, DU's x 2 L3

WOD 03/22/2021

3/21/2021

Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
2 Rounds @ slow pace
20 FS w/ empty bar
20 Calorie Bike / Row / Ski
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Strength: Back Squat - 3 x 8 Reps - E3Ms @ Moderate Load
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WOD: 4 Rounds
15 FSQ - 65/45 L1, 95/65 L2, 135/95 L3
12 Hang Knee Raise L1, 12 T2B L2 & L3
9 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
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Extra Credit: Single Leg Glute Bridge - 3 x 8 Reps