W.O.D.

WOD 210305

New CrossFit “Girl” Benchmarks are out! Pick one: “Grettel” 10rds for time: 3 CL/J (135/95) 3 B.O.B. OR “Ingrid” 10rds for time: 3 SN (135/95) 3 B.O.B. *Power or full on either Then, 3x1m Plank Hold (30sec rest between, weighted if able) 6x30sec Plank Hold (15sec rest between, weighted if able) “I’d rather regret the

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WOD 210304

2rds for separate times: 10 Muscle-ups 200ft Sled Push (3/2) 20 BJO (24/20) 200ft Sled Push 30 Calorie Bike 200ft Sled Push Run 400m 200ft Sled Push *Rest 3m “You will face many defeats in life, but never let yourself be defeated.” – Maya Angelou

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WOD 210303

The CrossFit Open starts next Thursday! Are you signed up!? Let’s go! Every 90sec for 9rds 7/5/3 Double DB/KB FSQs *3sec pause in bottom of each rep *Round 1 – 7reps, round 2 – 5reps, round 3 – 3reps, then start over *Get heavy! Then, 6rds for time: 9R/9L DB HPCL/J 30 Double Unders “If

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WOD 210302

For total time: 4rds – 1m rest between 7 HPSN (95/65) 14 T2B 4rds – 1m rest between 25 Push-ups 2 Rope Climbs (1m rest between WODs as well) “There are two ways of spreading light: to be the candle or the mirror that reflects it.” – Edith Wharton

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WOD 210301

It’s March! Time to spring into another monthly challenge – see SugarWOD for details. AND… let’s set some new goals for the next 31 days – don’t forget The CrossFit Open starts March 11th! 25m Max Distance or Calories Pick one and stay with it for the duration – 1,000m Row 1,000m Run 60/40 Calorie

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WOD 210226

Every 90sec – 8rds 1 PSN + 1 OHSQ *Add 1 OHSQ each round, build by feel Then, For time: 21, 15, 9 HPSN (115/75) B.O.B. “Wonder rather than doubt is the root of all knowledge.” – Abraham Joshua Heschel

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WOD 210225

Last 3 days to get in those Calories!!! 5rds for time: 10 C2B 10 HSPU 50 Double Unders Then, 3rds NFT 20 V-Ups 20 Alt Leg V-Ups 20 Rollouts “Noble deeds that are concealed are the most esteemed.” – Blaise Pascal

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WOD 210224

EMOTM 8 5 Double DB/KB FSQs 2sec lower/2sec pause/2sec rise Build by feel Then, For time: Run 400m 5 BJ (30/24) 30 Alt DB/KB Step-ups 5 BJ 30 DB/KB Walking Lunges (same weight as step-ups) 5 BJ 30 DB/KB Walking Lunges 5 BJ 30 Alt DB/KB Step-ups 5 BJ Run 400m *1 set of weights/same

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WOD 210223

Partner Relays AMRAP 7 100m Farmer Carry (53/35+) *Rest 90sec AMRAP 7 200ft Sled Pull (100ft Forward/100ft Backward -4/3) *Rest 90sec AMRAP 7 9/6 Calorie Bike 1 Rope Climb “When deeds speak, words are nothing.” – Pierre-Joseph Proudhon

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WOD 210222

Last full week of the Calorie Challenge! Who’s going to 3,000?! CrossFit Open 11.5 AMRAP 20 5 PCL (145/100) 10 T2B 15 Wall Ball (20/14) “It is always the simple that produces the marvelous.” – Amelia Barr

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