Month: March 2021

WOD:
10 minute Amrap:
5 Pull-Ups
10 Push Ups
15 Air Squats

WOD:
20 Minute EMOM:
15 ( R)Arm Kneeling Snatches
20 Sit-Ups
15 ( L ) Arm Kneeling Snatches
20 Air Squats

STRENGTH:
Back Squat

WOD:
8 Rounds For Time:
6 Knees 2 Elbow
9 Floor Press
12 Lunges

STRENGTH:
Strict Press

WOD:
16 Minute AMRAP
8 Push Press
16 Double Unders
Run 150 m

STRENGTH:
Bench Press

WOD:
11 down to 1:
Wall Balls
KB Swings
Burpees

PARTNER WOD:
For Time:
150 OH Plated Lunges
Run 150 m (Together )
150 Bent Over Rows
Run 150 m (Together )
150 Back Squats
Run 150 m (Together)
150 SDHP
Run 150 m ( Together )
Split reps evenly, run together

CrossFit Open Wod 21.3

PARTNER WOD:
15 Minutes:
*Max Meters on Rower
* switch with partner every 200 m
** 20 KB Swings (Each/Together) at 3,6,9,12 and 15 minute mark

PARTNER WOD:
15 Minute AMRAP:
20 Knees 2 Elbow
20 Push Press
40 Double Unders/80 Singles

PARTNER WOD:
22 Minute Ascending Ladder (By 2’s each)
Hang Cleans
Wall Balls
Sit-Ups
Run 100 m after each round (Together)
One partner works at a time