CrossFit WOD, March 18, 2024

CrossFit – Mon, Mar 18

Warm-Up
Warm-Up

2 ROUNDS

15 Toe Touch Jumping Jacks

6/6 Single Arm Ring Rows

6/6 Split Squats

12 Bicycle Crunches

6/6 Single Leg RDLs

Into…

1 ROUND

10 Supinated Scap Pull-Ups

10 Lunges

10 Deadbugs

10 KB Deadlifts

Into…

1 ROUND

6 Strict Knees to Chest

5 Hang Muscle Cleans to Up and Over

10 Back Rack Lunges

10 Sit-Ups

10 Russian Kettlebell Swings

Extended Warm-Up – All
EMOM x 8 MINUTES

MIN 1 – 1 Rope Climb or 3 Strict Knees to Elbow

MIN 2 – 10 Alt. Back Rack Lunges*

*Start with an Empty Bar and Build to Workout Weight.

(No Measure)

Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

2 Rope Climbs

12 Back Rack Lunges (115/75)

18 Sit-Ups

24 Russian KB Swings (70/53)

(Score is Rounds + Reps)

KG BB: (52.5/35)

KG KB: (32/24)

Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

6 Strict Knees to Elbow

12 Back Rack Lunges (75/55)

18 Sit-Ups

24 Russian KB Swings (53/35)

(Score is Rounds + Reps)

KG BB: (35/25)

KG KB: (24/16)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 Alt. 90-90 Good Morning Hip Rotations

10 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, March 17, 2024

CrossFit – Sun, Mar 17

Warm-Up
Warm-Up

TABATA 1 (8 Rounds :20 On / :10 Off)

MVMT 1 – Max Mountain Climbers

MVMT 2 – Max Alt. DB Around the Worlds

Into…

TABATA 2 (8 Rounds :20 On / :10 Off)

MVMT 1 – Max Cal Bike

MVMT 2 – Max DB Arnold Press

Workout – Performance
FOR TIME (Time)

800m Run

60/50 Cal Bike

40 DB Shoulder to Overhead (50/35)

600m Run

40/30 Cal Bike

20 DB Shoulder to Overhead

400m Run

20/15 Cal Bike

10 DB Shoulder to Overhead

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness
FOR TIME (Time)

600m Run

50/40 Cal Bike

40 DB Shoulder to Overhead (35/20)

400m Run

30/25 Cal Bike

20 DB Shoulder to Overhead

300m Run

20/15 Cal Bike

10 DB Shoulder to Overhead

(Score is Time)

KG DB: (15/10)

Finisher – All
2-3 SETS (Weight)

20 Single DB Curls

20 Single DB Skull Crusher

-Rest :30-

Max Reps Single DB Floor Press (Heavy)*

-Rest As Needed b/t Sets-

*Goal is b/t 20-25 Reps. If 25+ reps are completed use a heavier DB next round.

(Score is Weight)

CrossFit WOD, March 16, 2024

CrossFit – Sat, Mar 16

Warm-Up
Warm-Up

1 ROUND

10 Alt. Plank Toe Touch

10 Alt. Squat Reach

10 Up-Down

10 Scap Pull-Up

Into…

1 ROUND

8/8 Single Leg Glute Bridge Up

8 Tempo Wall Ball Front Squat (1111)

8 Alt. Step-Ups

8 Kip Swings

Into…

1 ROUND

6 Barbell RDL

6 Wall Ball Thruster

6 Up-Down Step-Up

6 Knees to Chest

Extended Warm-Up – All
3 SETS

8 Deadlifts*

2 Burpee Box Jump

6 Toes to Bar

2 Burpee Box Jump

4 Wall Balls

-Rest As Needed b/t Sets-

*Start Light and Build past Workout Weight.

(No Measure)

Workout of the Week – Performance
“LUCKY CHARMS (PERFORMANCE)” (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES*

3 Burpee Box Jumps (30/24)

17 Deadlifts (185/135)

3 Burpee Box Jumps

17 Toes to Bar

3 Burpee Box Jumps

17 Wall Balls (20/14)

*Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Rounds + Reps)

KG BB: (85/60)

KG WB: (9/6)

Workout of the Week – Fitness
“LUCKY CHARMS (PERFORMANCE)” (AMRAP – Rounds and Reps)
“LUCKY CHARMS (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES*

3 Burpee Box Jumps (24/20)

17 Deadlifts (135/95)

3 Burpee Box Jumps

17 Toes to Something

3 Burpee Box Jumps

17 Wall Balls (14/10)

*Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Rounds + Reps)

KG BB: (60/42.5)

KG WB: (6/5)

“LUCKY CHARMS (FITNESS)” (AMRAP – Rounds and Reps)

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

6 Burpee Box Jumps (Athlete Choice)

30 Deadlifts (Athlete Choice)

6 Burpee Box Jumps

30 Toes to Bar or Toes to Something

6 Burpee Box Jumps

30 Wall Balls (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Pec Smash

10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

Optional Cool Down – All

CrossFit WOD, March 15, 2024

CrossFit – Fri, Mar 15

Warm-Up
Warm-Up

1 ROUND

30 Jumping Jacks

6 Alt. Samson Lunges

6 Push-Up to Pike

6 Ring Rows

12 Alt. Elbow Punches

Into…

AMRAP x 5 MINUTES

5 BB Front Squats*

5 BB Push Press*

5 Scap Pull-Ups

5 Kip Swings

*At 3:00 combine movements to 5 Thrusters.

Workout – Performance
CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb
M: 95lb, 135lb

https://games.crossfit.com/workouts/open/2024/3?scaled=0

Workout – Fitness
CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb
M: 65lb, 95lb

https://games.crossfit.com/workouts/open/2024/3?scaled=1&division=1

CrossFit WOD, March 14, 2024

CrossFit – Thu, Mar 14

Warm-Up
Warm-Up

PLAY A GAME!

Keep it easy and light today. I recommend Rock, Paper, Scissors!

Set up a line of plates on the floor and split the class into 2 Teams. Teams start at opposite ends of the plates. One player on each team will hop towards each other. When they meet they will perform one round of Rock, Paper, Scissors. The losing athletes will perform 4 Walking Lunges + 2 Up-Downs. This will continue until one has an athlete get all the way to the opposing team’s side. The losing team will perform 3 Burpees together. This can be repeated 2-3 times.

OPTIONAL SOLO WARM-UP:

3 ROUNDS

1:00 Cardio

20 Hops

10 Lunge and Twist

30 Mountain Climbers

10 Hollow Rocks

Workout – All
EMOM x 25 MINUTES*

MIN 1 – :40 Cardio Choice 1

MIN 2 – :40 Alt. Box Step-Ups (Athlete Choice)

MIN 3 – :40 Cardio Choice 2

MIN 4 – :40 Up-Downs

MIN 5 – :40 Static Hold (Athlete Choice)*

*Static Hold Options…

Plank

Side Plank

Hollow/Tuck Hold

Wall Sit

Deadhang

(No Measure)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Single DB Curls

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, March 13, 2024

CrossFit – Wed, Mar 13

Warm-Up
Warm-Up

1 ROUND

200m Run

12 Alt. Toy Soldier Line Drill

10 Good Mornings

10 PVC Pass Throughs

Into…

1 ROUND

200m Run

5/5 Leg Swings (Front to Back + Side to Side)

6/6 Single Leg RDLS

10 PVC Cuban Press

Into…

1 ROUND

200m Run

10 Standing Figure 4’s

6 Snatch Deadlift

6 Hang Muscle Snatch + 6 Behind the Neck Snatch Grip Strict Press

Workout – Performance
4 ROUNDS FOR TIME (Time)

400m Run

15 Power Snatches (95/65)

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness
4 ROUNDS FOR TIME (Time)

400m Run

15 Power Snatches (65/45)

(Score is Time)

KG BB: (30/20)

Post-Workout Skill – All
ON A 10:00 RUNNING CLOCK…

Practice Handstand Skill*

*Handstand Options…

Wall Handstand Hold

Box Around the Worlds

Handstand Hold/ Walk

(No Measure)

CrossFit WOD, March 12, 2024

CrossFit – Tue, Mar 12

Warm-Up
Warm-Up

OPTIONAL MOBILITY ROUND…

5/5 Moose Antlers

10 Alt. Cossack Squats

10 Up Dog to Down Dog

10 Alt. Deadbugs

into…

2 ROUNDS

10 Alt. Lunges*

8 Ring Rows

6 Scap Push-Ups

*2nd Round: Add KB or DB to Goblet position

Into…

2 ROUNDS

:30 Dead Hang on Pull-Up Bar

5 Scap Pull-Ups

10 Sit-Ups

Strength – All
EMOM x 6 MINUTES

Choose one Gymnastic Option…

Gymnastic Options…

3-5 Strict Pull-Ups / Strict Chest to Bar Pull-Ups

3-5 Banded Strict Pull-Ups

5-7 Ring Rows / Vertical Ring Rows

(No Measure)

Workout – Performance
3 SETS* (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

4 Pull-Ups

6 Hand Release Push-Ups

8 DB Goblet Alt. Lunges (50/35)

12 Sit-Ups

-Rest 1:30 b/t Sets-

*Restart at the beginning of each AMRAP.

(Score is Lowest Rounds & Reps)

KG DB: (22.5/15)

Workout – Fitness
3 SETS* (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

4 Jumping Pull-Ups

6 Push-Ups

8 DB Goblet Alt. Lunges (35/20)

12 Sit-Ups

-Rest 1:30 b/t Sets-

*Restart at the beginning of each AMRAP.

(Score is Lowest Rounds & Reps)

KG DB: (15/10)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Child’s Pose

(No Measure)

CrossFit WOD, March 11, 2024

CrossFit – Mon, Mar 11

Warm-Up
Warm-Up

2 ROUNDS

:30s Row – Just Legs

:30s Row – Just Arms

10 Calf Raises

10 Tib Raises

10 Bootstrap Squats

Into…

2 ROUNDS

1:00 Row

20 Single Unders

5 Tempo Air Squats (32X1)

5 Hang Power Cleans

10 Alt. Elbow Punches

Workout – Performance
FOR TIME* (Time)

100 Front Squat (115/75)

150/125 Cal Row

300 Double Unders

*Partition reps and movements in any order to complete all work.

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness
FOR TIME* (Time)

100 Front Squat (75/55)

125/100 Cal Row

400 Single Unders

*Partition reps and movements in any order to complete all work.

(Score is Time)

KG BB: (35/25)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 Wrist Rocks

1:00 Foam Roll T Spine

1:00 EZ Row (Nasal Breathing Only)

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, March 10, 2024

CrossFit – Sun, Mar 10

Warm-Up
Warm-Up

1 ROUND

200m Run

:30 Plank

10 Deadbugs

1:00 Bike

Into…

1 ROUND

200m Run

10 DB Bent Over Row

:30 Hollow Hold

1:00 Bike

Into…

1 ROUND

200m Run

10 See-Saw Rows

10 Tuck-Up

1:00 Bike

Workout – All
EMOM x 30 MINUTES (Calories)

MIN 1 – 200m Run

MIN 2 – :45 No Push-Up Renegade Rows (Athlete Choice)

MIN 3 – :45 Max Reps Tuck-Ups + V-Ups*

MIN 4&5 – Max Cal Bike

MIN 6 – Rest

*1 Rep= 1 Tuck-Up + 1 V-Up.

(Score is Total Cals)

Optional Cool Down – All
2-3 SETS FOR QUALITY

:30 Lat/Prayer Stretch on Box

5/5 Staggered Stance Good Mornings

10/10 Ankle Distractions*

*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, March 9, 2024

CrossFit – Sat, Mar 9

Warm-Up
Warm-Up

1 ROUND

10 Good Morning

10 Prone Swimmers

10 Scap Pull-Ups

5 Yoga Push-Ups

Into…

1 ROUND

8 KB Deadlifts

4/4 Single Arm Ring Row

8 Kips Swings

8 Alt. Pike Shoulder Taps

Into…

1 ROUND

8 American KB Swings

8 Ring Rows

8 “Big” Kip Swings

:20 Handstand Hold or Pike Hold

Workout – Performance
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments

*Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Rounds + Reps)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

KG KB: (32/24)

Workout – Fitness
NATE (FITNESS) (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

2 Burpee Pull-Ups

4 Hand Release Push-Ups

8 KB Swings (53/35)

(Score is Rounds + Reps)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

KG KB: (24/16)

*Based on yesterday’s Open workout, adjust today’s workout as needed.

Partner Workout Option
IN TEAMS OF TWO… (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

6 Muscle-Ups or Burpee Pull-Ups

12 Handstand or Hand Release Push-Ups

18 KB Swings (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

**Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Rounds + Reps)

Optional Cool Down – All
1-2 SETS FOR QUALITY

200m Cool Down Walk

10 Cat/Cows

:30/:30 Side Plank

-Rest as Needed b/t Sets-

(No Measure)