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 […]
CrossFit WOD, March 14, 2024
CrossFit – Thu, Mar 14 Warm-up Warm Up 1. Movement Prep/Activation5 Rounds“Rowling”1 Banded Air Squat for every meter over/under 100m(8 Banded Air Squat Max) 2. Workout Prep2 sets:5 Air Squats5/4 Calorie Row Workout “So what’s the sitch?” (Time) Freedom (RX’d)For Time:100 Air Squats100/80 Calorie Row100 Air Squats IndependenceFor Time:100 Air Squats80/65 Calorie Row100 Air Squats […]
CrossFit WOD, March 13, 2024
CrossFit – Wed, Mar 13 Warm-up Warm Up 1. Movement Prep/Activation2 sets:15 Banded Pull Aparts15 Banded Chest Flys-into-8:00 Amrap (3-4 sets)30-sec Air Bike (easy pace)5 Bench Press (empty – build across sets)5 seal pose/ down dog transitions 2. StrengthEvery 1:00 for 5 minutes:5 Bench Press at 60% of 1RM 3. Workout Prep2 sets5/4 Calorie Air […]
CrossFit WOD, March 12, 2024
CrossFit – Tue, Mar 12 Warm-up Warm Up 1. Movement Prep/ActivationBurgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes, 2-3 […]
CrossFit WOD, March 11, 2024
CrossFit – Mon, Mar 11 Warm-up Warm-up 1. Movement Prep/Activation3:00 Machine-into-8:00 AMRAP10 Walking Lunge Steps + Torso Twist 5 Suitcase Sit-ups4 Low Box Jumps3 Inch Worms 2. Workout Prep1 set:4 Walking Lunge Steps4 Box Jump Overs 4 V-Ups1 Wall Walk Workout Kim Possible (5 Rounds for reps) Freedom (RX’d)5 Sets (0:40 on/0:20 off) (20:00)Minute 1: […]
CrossFit WOD, March 10, 2024
CrossFit – Sun, Mar 10 Workout Option 1 “Oh look, a deli meat!” (Time) Freedom (RX’d)800m Farmer Carry (35s/25s)-Every 1:00 (including 0:00) perform 5 Burpees-(KG conv: 15s/10s) Independence800m Farmer Carry (25s/15s)-Every 1:00 (including 0:00) perform 4 Burpees-(KG conv: 10s/7.5s) Liberty400m Farmer Carry (light)-Every 1:00 (including 0:00) perform 5 Up Downs- Target time: 10-12 minutes Time […]
CrossFit WOD, March 9, 2024
CrossFit – Sat, Mar 9 Warm-up Warm Up 1. Movement Prep/ActivationHip Halo warmup-into-8:00 AMRAP30-sec bike5 Double Dumbbell Front Squats (lightweight)5 Updowns to Seal Pose + Dumbbell Stepover 2. Workout Prep1 set (each)5/4 Calorie Bike (workout pace)3 Double Dumbbell Front Squats2 Burpee Over Dumbbell Workout “Don’t put twinkies on your pizza” (3 Rounds for reps) Freedom […]
CrossFit WOD, March 8, 2024
CrossFit – Fri, Mar 8 This weeks theme for Friday Night lights is Barbie vs. Oppenheimer Warm-up Warm Up 1. Movement Prep/Activation3 rounds1:00 Row10 Single Arm Dumbbell Upright Row (each)10 Suitcase Dumbbell Deadlifts (each)5 Tempo Push Ups (3-0-1: 3 sec down, immediately up, 1 sec pause at top)10 Alternating V-Ups 2. Workout Prep5 sets3 Deadlifts3 […]