WORKOUTS

CrossFit WOD, March 18, 2024

CrossFit – Mon, Mar 18 Warm-up Metcon 2:00 Machine– into –3 Sets4 Walking Lunge Steps + Torse Twist (each side)5 Clean Grip Deadlifts5 Muscle Cleans + Shoulder Press5 Hang Power Cleans + Push Press5 Power Clean and Push Jerks SWOD Clean and Jerk (1×1) In

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CrossFit WOD, March 15, 2024

CrossFit – Fri, Mar 15 Warm-up Warm Up Band Warmup- -into- 1 Set 20 Jumping Jacks 10 Romanian Deadlift (empty BB) 10 Air Squats 10 Shoulder Presses -into- 1 Set 5 Up-Downs 5 Front Squats 5 Thrusters -into- 2 Sets 5 Burpees 5 Clusters -into-

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CrossFit WOD, March 14, 2024

CrossFit – Thu, Mar 14 Warm-up Warm Up Foam Roll-into-Stretching-into-5 Rounds“Rowling”1 Banded Air Squat for every meter over/under 100m(5 Banded Air Squat Max) WOD Metcon (Time) 1000/800m Row400m Run750/600m400m Run500/400m Row400m Run250/200m Row400m Run *Time cap: 22 minutes

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CrossFit WOD, March 13, 2024

CrossFit – Wed, Mar 13 Warm-up Warm Up 2 sets:15 Banded Pull Aparts15 Banded Chest Flys-into-3 sets30-sec Air Bike (easy pace)5 Bench Press (empty – build across sets)5 seal pose/ down dog transitions SWOD Bench Press (5×5) 5:00 EMOM:5 Bench Press at 60% of 1RM

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CrossFit WOD, March 12, 2024

CrossFit – Tue, Mar 12 Warm-up Warm Up Band Warmup-into-Snatch Warmup SWOD Power Snatch (1×2) 8:00 EMOM:2 Power Snatches between 60-75% of 1RM* Can drop the bar and reset between reps * Can build across sets, but should not exceed 75% of 1RM WOD Metcon

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CrossFit WOD, March 11, 2024

CrossFit – Mon, Mar 11 Warm-up Warm Up 3:00 Machine-into-3 Rds10 Walking Lunge Steps + Torso Twist 5 Sit-ups4 Box Step Ups3 Inch Worms WOD Metcon 5 Sets (0:40 on/0:20 off) Minute 1: Max Lunge StepsMinute 2: Max Box Jump Overs (24”/20”)Minute 3: Max V-UpsMinute

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CrossFit WOD, March 10, 2024

CrossFit – Sun, Mar 10 WOD Metcon EMOM 24Station 1- SkiStation 2- Sandbag HoldStation 3- BikeStation 4- Rest *RPE 8 on the machines *Hold the bag in a bear carry position. Choose a challenging bag weight.

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CrossFit WOD, March 9, 2024

CrossFit – Sat, Mar 9 Warm-up Warm Up Hip Halo warmup-into-3 Rds 30-sec bike (each)5 Double Dumbbell Front Squats (lightweight)5 Updowns to Seal Pose + Dumbbell Stepover WOD Metcon (Time) Teams of 2 3 sets (each/1:1)3 Rounds15/12 Calorie Air Bike12 Double Dumbbell Front Squats (50s/35s)9

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