CrossFit – Sat, Mar 4 Saturday Community Wod Partner wod, Teams of 2 20 Min AMRAP (AMRAP – Rounds and Reps) 400 M Run 40 Wall Ball shots@20/14 300 M Run 30 Synchro Russian KB Swings@53/36 200 M Run 20 Alt Box Jump overs@24/20 100 M Sprint 10 Synchro burpees *REST 2:00
CrossFit – Fri, Mar 3 CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to
CrossFit – Thu, Mar 2 Metcon 4 Rounds: 2:00 Bike/Step-up2:00 Row/Ski/Burpees2:00 Run/Walk/Sled Push or Drag Pick any of these movements.Switch them up every round. Metcon 25:00 of Coach led mobility
CrossFit – Wed, Mar 1 Metcon (AMRAP – Reps) 1:00 Hollow Hold10 Alt. V-ups1:00 Arch Hold9 Alt. V-ups1:00 HS Hold (Nose&Toes)8 Alt. V-ups1:00 Hollow Hold7 Alt. V-Ups1:00 Arch Hold6 Alt. V-ups1:00 HS Hold5 Alt. V-ups1:00 Hollow Hold4 Alt. V-ups1:00 Arch Hold3 Alt. V-ups1:00 HS Hold2 Alt. V-ups1:00 Hollow Hold1 V-up Metcon (Time) For Time: Buy-In:
CrossFit – Tue, Feb 28 Metcon (AMRAP – Reps) 10 EMOM:Odd: 50 Double-undersEven: 10 C2B Pull-ups Scale: Kipping Chin Over Bar PU/Strict Banded C2B/Barbell PU Metcon (Time) 5 RFT: 5 Devils Press 2×50/3510 DB Walking Lunges 2×50/355 DB Box Step Overs 2×50/35
