W.O.D.

WOD 240319

Every 90s – 20rds 1 CL + 2 FSQs Build by feel, score heaviest complex Compare to 10/27/23 “Every burden is a blessing.” – Walt Kelly

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WOD 240318

EMOTM 8 1 SN Build to mod/heavy by feel Then, For time: 5 SN (115/75) 20 Hand-release Push-ups 15 Calorie Row 10 SN 20 HRPU 15 Calorie Row 15 SN 20 HRPU 15 Calorie Row “The secret of happiness is something to do.” – John Burroughs

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WOD 240315

The CrossFit Open LAST WOD will be Friday in all CrossFit classes! If you are unable to join a class on Friday, please contact a coach to schedule a different time. Please remember to be respectful of other classes. Thank you. Visit games.crossfit.com for all details, RX and scaled options. LAST ONE!!! LET’S GO!!! The

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WOD 240314

For total time: 5rds – 1m rest between 200ft SB Carry 35 Double Unders *Rest 3m 5rds – 1m rest between 30s SB Bear Hug Hold 15 AKB Swings (53/35) “Respect is what we owe; love, what we give.” – Philip James Bailey

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WOD 240313

BSQ 10@65-70%+ or more than last week Then, AMRAP 8 4 DB HPCL 4 DB Front Rack Lunge Steps 4 Shuttle Runs (2 DBs, you pick the weight) “At times I think and at times I am.” – Paul Valery

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WOD 240312

For time: 1,000m Row/Ski or 60 Cal Bike Run 400m 750m Row/Ski or 45 Cal Bike Run 400m 500m Row/Ski or 30 Cal Bike Run 400m 250m Row/Ski or 15 Cal Bike Run 400m *Pick only one: Row, Ski or Bike “One who deceives will always find those who allow themselves to be deceived.” –

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WOD 240311

Don’t forget to submit your CrossFit Open 24.2 scores before 8pm Monday! For time: 25, 20, 15, 10, 5 Box Jump (24/20) Sit-ups Push-ups Then, Every 30s – 10rds: 3-6 T2B “Surprise is the greatest gift which life can grant us.” – Boris Pasternak

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WOD 240308

The CrossFit Open 24.2 will be FRIDAY – 6, 7, 9am & 12pm (don’t forget we’re closed Friday afternoon). We will also have the CF Open 24.2 running SATURDAY at 9:30am (same time as CrossFit – YES, there will be a regular CrossFit class at the same time – 24.2 for those who are not

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WOD 240307

Partner AMRAP 20 120 Double Unders 1 Rope Climb per person 60 Calories (you pick the machine, only one per team) 1 Rope Climb per person 60 ASQs 1 Rope Climb per person *Split reps/calories any way, one person working at a time. “The safe way to double your money is to fold it over

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WOD 240306

Every 90sec – 6rds: 2 PCL + 1 PJ Find a mod/heavy complex for the day Then, 3rds for time: 15 HSPU 15 HPCL (135/95) “The more refined and subtle our minds, the more vulnerable they are.” – Paul Tournier

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