CrossFit WOD, March 24, 2024
CrossFit – Sun, Mar 24 Workout Option 1 Option 1: “It’s a honey of an O” (Time) Freedom (RX’d)21-18-15-12-9-6 Calorie Bike Erg or Ski ErgHang Dumbbell Alternating Clean and Jerk (50/35)(Women Calories: 16-14-12-10-8-4)(KG conv: 22.5/15 DB) Independence16-14-12-10-8-4Calorie Bike Erg or Ski ErgHang Dumbbell Alternating Clean and Jerk (35/25)(Women Calories: 14-12-10-8-6-4)(KG conv: 15/10 DB) Liberty6 rounds10/8 […]
CrossFit WOD, March 23, 2024
CrossFit – Sat, Mar 23 Warm-up Warm Up 1. Movement Prep/Activation2 sets:1:00 Machine1:00 Run-into-8:00 AMRAP10m Sled Push (empty)(Or 5 Empty Bar Back Squats)4 Up Downs + Box Step Up10 Dumbbell Deadlifts (light) 2. Workout PrepWith Partner3 sets:10m Sled Push (build-in weight)2 Burpee Box Get Overs (build-in height)10m Dumbbell Farmer Carry (build-in weight) Workout “They’re GR-R-REAT” […]
CrossFit WOD, March 22, 2024
CrossFit – Fri, Mar 22 Wear your neon to the BCF Open Party, Friday 3/22 at 5:30. Bring a side dish to share and BYOB. Warm-up Warm Up 1. Movement Prep/Activation3:00 Machine-into-3 sets5 Inch Worms5 Clean Grip Deadlifts4 High Hang Muscle Cleans3 Hang Power Cleans2 Power Cleans(Empty bar) 2. Workout Prep3 sets3 Power Cleans (build-in […]
CrossFit WOD, March 21, 2024
CrossFit – Thu, Mar 21 Wear youor neon to the BCF Open Party, Friday 3/22 at 5:30. Bring a side dish to share and BYOB. Warm-up Warm Up 1. Movement Prep/Activation10:00 AMRAP30 sec Air Bike (easy)20 sec Air Bike (mod)10 sec Air Bike (hard)30 Single Unders5 Back Squats (empty bar – build across)10 Walking Lunge […]
CrossFit WOD, March 20, 2024
CrossFit – Wed, Mar 20 Warm-up Warm Up 1. Movement Prep/Activation2 sets:15 Banded Pull Aparts15 Banded Face Pulls-into-7:00 AMRAP45-second Row3 Bench Press (empty bar – build across)10 Sit Ups 2. Strength5 sets of 2 Bench Press @85% of Heavy Single (Week 1)* Complete a set on the 2 minutes * 3. Workout Prep1 set:5/4 Calorie […]
CrossFit WOD, March 19, 2024
CrossFit – Tue, Mar 19 Warm-up Warm Up 1. Movement Prep/ActivationHip Halo Warm Up-into-3 sets:5 Inch Worms10 Suitcases10 Iron Cross10 Scorpions 5 Deadlifts (empty bar- build across sets) 2. Strength5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)* Complete a set on the 2 minutes * 3. Workout Prep2 sets:4 Deadlifts (build-in weight)2 […]
CrossFit WOD, March 18, 2024
CrossFit – Mon, Mar 18 Warm-up Warm-up 1. Movement Prep/Activation5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))– into –3-4 sets (10:00 time cap)4 Walking Lunge Steps + Torse Twist (each side)5 Clean Grip Deadlifts5 Muscle Cleans + Shoulder Press5 Hang Power Cleans + Push Press5 Power […]
CrossFit WOD, March 17, 2024
CrossFit – Sun, Mar 17 Workout Option 1 Option 1: Dr. Drakken (Time) Freedom (RX’d)8 rounds15 Kettlebell Swings (53/35)45 Unbroken Single Unders(KG conv: 24/16)*Repeat from March 12th, 2023 Independence8 rounds15 Kettlebell Swings (35/26)30 Unbroken Single Unders(KG conv: 16/12) Liberty8 rounds10 Russian Kettlebell Swings (light)30 Single Unders Target time: 11-13 minutes Time cap: 16 minutes Workout […]
CrossFit WOD, March 16, 2024
CrossFit – Sat, Mar 16 Warm-up Warm Up 1. Movement Prep/Activation4 rounds (each)30-sec Run30-sec Row (Moderate)5 Down Dog/Seal transitions 2. Workout Prep1 setPartner 1: 30-second Run (workout pace)Partner 2: 30-second Row (workout pace)Switch and repeat Workout Ron Stoppable (Time) Freedom (RX’d) Teams of 25 sets each P1 – 400m RunP2 – Max Meter Row*Switch when […]
CrossFit WOD, March 15, 2024
CrossFit – Fri, Mar 15 Workout Option 1 Open 24.3 This is the placeholder for CrossFit Open workout 24.3. CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here. Warm-up Warm Up 1. Movement Prep/Activation2 sets:10 PVC […]