WOD

WOD2018-02-03T07:42:36-05:00

Weekly CrossFit Workouts: 3/16/20-3/22/20

Monday, 3/16/20:
A. KB Front Rack Front Squats @3211 Tempo: 5, 5, 5, 5 Rest 2 min
B. 3 Rounds
20 DB Front Rack Lunges (8/side) (50/35)
12 DB Squat Thrust Deadlifts

*8m cap*

**Entire workout done outdoors.**

Tuesday, 3/17/20:
A1. Pendlay Row x 10 reps
rest 30s
A2. 15-20 Supine Band Pull Aparts
rest 60s x 3 sets
B. AMRAP 9
15 V-Ups
30 Double Unders

Wednesday, 3/18/20:
Tabata
DB Thrusters
-rest 1 minute –
DB Box Step Overs
-rest 1 minute-
Chest to Bar Pull Ups
-rest 1 minute-
Push Ups

Thursday, 3/19/20:
Every 4m x 24m
1 – 500m Row
2 – 400m Run

Friday, 3/20/20:
4 Rounds
200m Run
12 Handstand Push Ups
200m Run
20 American KBS (53/35)
200m Run
12 KB Snatch (6/side)

Saturday, 3/21/20:
A. Squat Clean: 1-1-1-1-1 Rest 90 sec bt
B. 4 Sets
5 Squat Cleans @ 85% of part A AFAP
300m Row SPRINT
rest 2 minutes b/t sets

Sunday, 3/22/20:
AMRAP 22:
500m/400m Row
30 Burpees
30 KB Swings (70/53)

**Please note: workouts subject to change without notice.**

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Weekly BURN Workouts: 3/16/20-3/20/20

Monday, 3/16/20:
AMRAP 15
12 Dumbbell Thrusters
20/15 Calorie Row

Tuesday, 3/17/20:
AMRAP 20
10 Pull-Ups
10 Push-Ups
13/10 Calorie Ski Erg

Wednesday, 3/18/20:
Tabata (8 intervals)
Burpees to 6″
Rest 1:00
Double Unders
Rest 1:00
Burpee Box Jumps 24/20
Rest 1:00
Double Unders

Thursday, 3/19/20:
7km Bike
+
For time:
150 Russian KB Swings
*Every break = 1:00 plank after workout*

Friday, 3/20/20:
Running DB DT
5 Rounds:
12 DB Deadlifts
9 DB Hang Cleans
6 DB Push Jerks
*400m Run after each round*

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 3/9/20-3/15/20

Monday, 3/9/20:
A. Back Squat @3211 Tempo: 5, 5, 5, 5 Rest 2 min
B. “Newport Beach Crippler”
30 Back Squat @ Bodyweight
1 Mile Run

Tuesday, 3/10/20:
A1. Dual Bent Over KB Row x 12 reps @ 2111 Rest 30 sec
A2. 20-30 sec L-Tuck Hang, Rest 90 sec x 4 sets
B. For Time
80 Burpees
40 Knees to Elbows
**Scale Up: TTB**

Wednesday, 3/11/20:
EMOM 20
1 – 15-20 Wall Ball Shots (20/14)
2 – :30s Sandbag Over the Shoulder

Thursday, 3/12/20:
EMOM 24:
Min 1: 40 sec Row
Min 2: 40 sec Push Ups
Min 3: 40 sec AB
Min 4: 40 sec DU’s

Friday, 3/13/20:
A. Waiter Carry x 100’/hand
rest 90s x 4 sets
B. For Time
200m Run
200m Farmer Carry
30 Hollow Rocks
300m Run
300m Farmer Carry
30 Hollow Rocks

Saturday, 3/14/20:
“10 Year Special”
3/15/2010 WOD was
10-9-8-7-6-5-4-3-2-1
Squat Clean Thrusters 135/95
Burpees
Deadlifts

Sunday, 3/15/20:
In Teams of 2:
AMRAP 20:
20 Pullups
30 S2O (135/95)
40/30 Cal AB

**Please note: workouts subject to change without notice.**

Weekly BURN Workouts: 3/9/20-3/13/20

Monday, 3/9/20:
For time:
800m Run
50 Wall Ball Ball Shots
800m Run
50 Goblet Reverse Lunges
800m Run
50 Box Jumps

Tuesday, 3/10/20:

Every 3:00 x 24:00
10/7 Calorie Bike
10/7 Calorie Ski

Wednesday, 3/11/20:
5 minute clock:
1 Pull-Up
2 Burpees
2 Pull-Ups
4 Burpees
3 Pull-Ups
6 Burpees etc.
rest :90 repeat for 3 sets
*Start each round from the beginning.*
+
Core Cashout

Thursday, 3/12/20:
Tabata:
KB Swings
Sit-Ups
Jump Rope
WTD Plank

Friday, 3/13/20:
5 sets:
Hill Run
or
Stair Run
*Weather pending*
+
Death by DB Thrusters
2 DB Thrusters rest remainder of minute
4 DB Thrusters
6 DB Thrusters etc.

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 3/2/20-3/8/20

Monday, 3/2/20:
4 Sets
400/350m Row
20 Russian KBS (53/35)
15 Goblet Squats @ 3111
12 Box Jumps (24/20)
rest 2 minutes between sets

Tuesday, 3/3/20:
A1. Renegade Row x 10 Reps, Rest 30 sec
A2. Hollow Hold x 30 sec, Rest 90 sec x 4 sets
B. 21-15-9
Toes to Bar
DB Snatches (50/35)

Wednesday, 3/4/20:
E2MOM x 24
Interval 1 = 300m Run
Interval 2 = 100′ Sandbag Carry into 10/7 Cal Ski Erg Sprint

Thursday, 3/5/20:
A1. Pendlay Row x 10 reps
rest 60s
A2. DB Floor Press x 10 reps @ 2111
rest 60s x 3
B. 4 Rounds:
50 Double Unders
12 DB Deadlift
9 DB Hang Power Cleans
6 DB Push Press

Friday, 3/6/20:
EMOM 24
1 – 15/12 Cal Assault bike
2 – 50′ Walking Lunges
3 – 12 DB Thrusters (50/35)

Saturday, 3/7/20:
Military/Police Fitness Testing- WF Style:
MAX SIT UPS in 2 minutes
MAX Push Ups in 2 minutes
Max Pull Ups in 2 minutes (Strict)
1.5 Mile Run *15m cap for run*
Tabata:
Wall Ball Shots
Burpees
(4 intervals of each)
**Rest 2 min in between testers**

Sunday, 3/8/20:
In Teams of 2:
4 Rounds:
80/60 cal Row
50 Russian KB Swings (70/53)
25 Partner Situps *together*
100 DU’s
**Reps split however, except situps done together**

**Please note: workouts subject to change without notice.**

Weekly BURN Workouts: 3/2/20-3/6/20

Monday, 3/2/20:
AMRAP 15
DB Box Step Overs x 20 reps
Burpees x 20 reps
+
Glute Accessory Cashout

Tuesday, 3/3/20:
Every 2 minutes x 20 minutes
20 Russian KB Swings
15 V-Ups
Quad Plank Hold x :20

Wednesday, 3/4/20:
“Pick your 5k”
5k Run
5k Row
5k Ski
10k Bike

Thursday, 3/5/20:
20 minute clock:
10 Pull-Ups
10 Push-Ups
100 Single Unders
rest :30 after each round

Friday, 3/6/20:
Medball Tabata:
Wall Ball Shots
Medball Plank
Medball Sit-Ups
Medball Cleans

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 2/17/20-2/23/20

Monday, 2/17/20:
A. Barbell Front Rack Step Up x 16 Reps (8/side)
Rest 2 min x 3 sets
B. 3 Rounds:
13 Back Squats (155/105)
500m/400m Row
*10 min cap*

Tuesday, 2/18/20:
A. Handstand Skill Work:
Every 2 min x 10 min:
Level 1: HS Hold x 25-30 sec
Level 2: Strict OR Kipping HS Pushups x 6-10 Reps
Level 3: “Buddy” HS Walk x 20-30 sec of attempts
B. 15-12-9-6-3
HSPU
*40 DU’s after each set*

Wednesday, 2/19/20:
AMRAP 3
10 DB Front Squats (50/35)
10/7 Calorie Assault Bike Sprint
10 DB Push Presses (50/35)
rest 3 minutes x 4 sets

Thursday, 2/20/20:
A. Hang Squat Snatch: 3-3-3-3-3 Rest 90 sec
B. AMRAP 9
6 Hang Squat Snatch @ 95/65
9 Toes to Bar

Friday, 2/21/20:
AMRAP 5
5 Pull Ups
10 Push Ups
15 Air Squats
rest 2 minutes x 4 sets

Saturday, 2/22/20:
3 Rounds
20 Deadlifts @ 225/185
20 Burpee Box Jump Overs 24/20

Sunday, 2/23/20:
Partner WOD – “Purgatory” (Pre-Hell Week Start!)
“Odds n Ends”
AMRAP 8
Max Sandbag Clean and Jerks switch however
*non-working partner holds a KB Front Rack Wall Sit*
Goal = 60+ reps
-rest 3 minutes –
“Sprint” – Follow the Leader
300m Run
500m/400m Row
1k/0.7k Assault Bike
(Partner B starts the run once A is back)
-rest 3 minutes-
“Walk”
300m SB Carry / Farmer Carry
*switch equipment however*
*32m cap*

**Please note: workouts subject to change without notice.**