CrossFit – Sat, Mar 23 GRAB YOUR PARTNER AND LET’S GO! SATURDAY COMMUNITY WOD! (Time) Buy In: 1000m Row or 1.4mile Bike 3 Rounds 40 Dumbbell Push Press 40 Dumbbell Box Step Overs 40 Dumbbell Front Squats Buy Out: 1000m Row or 1.4mile Bike RX: 35/25 24/20 RX+: 50/35
CrossFit – Fri, Mar 22 Gunny (Time) For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs. Command Sgt. Maj. Martin "Gunny" Barreras, 49, of
CrossFit – Thu, Mar 21 Metcon Skill Focus:20 Alternating Box Pike PositionAround the Worlds Rest as needed in between reps. Metcon (AMRAP – Rounds and Reps) 20 AMRAP:50 Cal Row30 Double-unders10 Box Pike Position HSPU *Mobility session after the metcon DU:Single is 1:3
CrossFit – Wed, Mar 20 Metcon (Weight) 5×5 Box Squat Warm-up to a 5RM Box Squat. RPE 7-8. Complete 4 more sets at that weight. Rest 2:00 b/t sets. *Squat to a box that is just below parallel. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:5 DB C&J 7 Burpee Box Jump Overs 24/20″9 DB
CrossFit – Tue, Mar 19 Metcon (Weight) 5×1 of the following complex: High-Hang Snatch + OHS RPE 7 Rest :90 between sets Metcon (Time) “Nanchelen” 5 RFT:400m Run21 KBS 53/3515 OHS 95/6512 Pull-ups Scale the weight of the KB & the barbell accordingly. L1: Jumping PUL2: Ring RowsL3: Bent-over Rows
