Thursday’s WOD 04.01.21

Thursday’s WOD 04.01.21

Group Warm-up
Power Clean (Weight)
6×2 building in weight, does not need to be touch and go!
Metcon (Time)
200m Run
21 Devil’s Press 35/50
400m Run
15 Devil’s Press
800m Run
9 Devil’s Press

*Repeat from 9/22/19!

RomWod

Wednesday’s WOD 03.31.21

Wednesday’s WOD 03.31.21

Group Warm-up
Metcon (Time)
2 Rounds:

50 Calorie Row

Directly Into…

4 Rounds:
10
30

-Rest 3:00-

Tuesday’s WOD 03.30.21

Tuesday’s WOD 03.30.21

Group Warm-up
Metcon (Weight)
EMOM 12:
1 Power Clean

*Add weight for 8 minutes. Stay at the same weight for remaining 4 minutes.
Metcon (Time)
3 Rounds:
25/30 Calorie Bike
25 Box Jumps 20/24
20 Burpees
1:30 Plank

*Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken.

Monday’s WOD 03.29.21

Monday’s WOD 03.29.21

Group Warm-up
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011

Saturday’s WOD 03.27.21

Saturday’s WOD 03.27.21

Group Warm-up
Metcon (Time)
Run 800m
100 Russian Swings 35/53
100 Burpees
100 Box Jumps 20"/24"
Run 800m
100 Russian Swings
100 Burpee Box Jumps

Friday’s WOD 03.26.21

Friday’s WOD 03.26.21

Group Warm-up
Crossfit Games Open 21.3 RX (Ages 16-54) (Time)
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

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters

Time cap: 15 min

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)
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

Thursday’s WOD 03.25.21

Thursday’s WOD 03.25.21

Group Warm-up
Metcon (Time)
2 Rounds:
1000m Row
50 Sit-Ups
25 Push-Ups
Bench Press (5×3)
*Build to a heavy 3 rep Max and complete 5×3 at 85%-90% of 3RM.

Wednesday’s WOD 03.24.21

Wednesday’s WOD 03.24.21

Group Warm-up
Metcon (AMRAP – Reps)
AMRAP 25:

w/ a partner..
Partner 1: Calorie Bike
Partner 2: 50m Strongman

*One person always on bike, score is total calories!

**Strongman Options:
– Sled Push
– Sled Drag
– DBall Carry
– Sandbag Carry
– Farmer Carry
– Pinch Plate
– Tire Flips
– DB Hex Carry
– ..Etc

*Score is total calories

Tuesday’s WOD 03.23.21

Tuesday’s WOD 03.23.21

Group Warm-up
Push Press (Weight)
Metcon (Time)
Run 400m
9 KB Deadlift 35/53
6 Russian Swing
3 KB Push Press
Run 300m
12 KB Deadlift 35/53
9 Russian Swing
6 KB Push Press
Run 200m
15 KB Deadlift 35/53
12 Russian Swing
9 KB Push Press

*KB movements are single arm/per side.