WODS: March 2021
Wednesday, March 31 2021
Spinus Tristis
30 x Clean & Jerk (95/65) [135/95]15 x Bar Muscle Up [20x]
20 x Clean & Jerk (135/95) [185/125]
15 x Bar Muscle Up [20x]
10 x Clean & Jerk (185/125) [225/155]
15 x Bar Muscle Up [20x]
*15 MIN CAP*
Tuesday, March 30 2021
Rayse
10 MIN AMRAP10 x Hang Snatch (75/55)
10 x Overhead Squat (75/55)
50 x Double Under
Monday, March 29 2021
Surgebinder
4 Rounds:30 x Wall Ball (20/14)
25 x Sumo Deadlift High Pull (95/65)
20 x Bar Facing Burpee
15 x Handstand Push Up [Strict]
8 x Ring Muscle Up
*18 MIN CAP*
Saturday, March 27 2021
Saturday Morning WOD
Friday, March 26 2021
CrossFit Open WOD 21.3 & 21.4
15 front squats30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
*15 MIN CAP*
Rx: (95/65)
Immediately followed by
7:00 to Establish Max Complex of:
1 deadlift
1 clean
1 hang clean
1 jerk
Thursday, March 25 2021
Falcon & Winter Soldier
27-21-15-9Back Squat (95/65)
Bar Facing Burpee
*12 MIN CAP*
Wednesday, March 24 2021
Painted Bunting
3 Rounds:400m Run
100 x Double Under
25 x Deadlift (185/125)
*14 MIN CAP*
*5 x Burpee Penalty for Breaking Deadlift*
Tuesday, March 23 2021
Wingspan
9 MIN AMRAP:6 x Deadlift
6 x Hang Clean
6 x Thruster
6 x Toes 2 Bar
Rx: (95/65) [115/85]
Monday, March 22 2021
Sydney's B-Day WOD
10 Rounds:10 x Pull Up
10 x Overhead Squat (95/65)
10 x Box Jump Over (24/20)
*17 MIN CAP*
Friday, March 19 2021
ALEX BARTH'S B-DAY WOD
Thursday, March 18 2021
Windrunner
70 x Pull Up60 x Hang DB Clean (50/35) *Alternate Every 5 Reps*
50 x Box Jump (24/20)
*10 MIN CAP*
Wednesday, March 17 2021
Luck of the Irish
100 x DB Thruster (50/35) *Alternate Every 10 Reps**5 x Lateral Burpee Over DB EMOM*
*12 MIN CAP*
Tuesday, March 16 2021
Phendorana
12 MIN AMRAP:30/24 x Cal Row or Bike or 400m Run
25 x Toes 2 Bar
at 12:00
7 Min to Establish Max Ground to Overhead
*Post AMRAP Score & Max Load Lifted*
Monday, March 15 2021
The Subtle Knife
10 MIN AMRAP:4 x Devil's Press (50/35) (2R/2L)
8 x Chest 2 Bar Pull Up
Friday, March 12 2021
Open Workout 21.1
1 x Wall Walk10 x Double Under
3 x Wall Walk
30 x Double Under
6 x Wall Walk
60 x Double Under
9 x Wall Walk
90 x Double Under
15 x Wall Walk
150 x Double Under
21 x Wall Walk
210 x Double Under
*15 MIN CAP*
Thursday, March 11 2021
Sayan Kotor
3 Rounds:400m Run
21 x Toes 2 Bar
21 x Box Jump Over (24/20)
*14 MIN CAP*
Wednesday, March 10 2021
Kennedy's B-Day WOD
15 MIN AMRAP:1 x Power Clean (185/125) [275/185]
2 x Handstand Push Up [Strict Deficit 45/25]
3 x Pull Up [BMU]
Tuesday, March 9 2021
Jopari
4 Rounds:25 x Air Squat
20 x Dumbbell Hang Clean & Jerk (50/35)
25 x Lateral Burpee Over Dumbbell
*15 MIN CAP*
Monday, March 8 2021
The Golden Monkey
10 MIN AMRAP:30 x Double Under
5 x Snatch (95/65)
Saturday, March 6 2021
Saturday Morning WOD
Friday, March 5 2021
Salcilia
7 Rounds:10 x Box Jump Over (24/20)
6 x Devil's Press (50/35) (3R/3L)
*14 MIN CAP*
Thursday, March 4 2021
Pantalaimon
12 MIN AMRAP:3 x Pull Up
2 x Chest 2 Bar
1 x Bar Muscle Up
10 x Alternating DB Snatch (50/35)
Wednesday, March 3 2021
Wednesday WOD
400m Run
50 x Wall Ball (20/14) to 10' [30/20]
400m Run
40 x Toes 2 Bar
400m Run
30 x Handstand Push Up [Strict]
400m Run
40 x Toes 2 Bar
400m Run
50 x Wall Ball (20/14) to 10' [30/20]
*22 MIN CAP*
50 x Wall Ball (20/14) to 10' [30/20]
400m Run
40 x Toes 2 Bar
400m Run
30 x Handstand Push Up [Strict]
400m Run
40 x Toes 2 Bar
400m Run
50 x Wall Ball (20/14) to 10' [30/20]
*22 MIN CAP*
Tuesday, March 2 2021
Cittągazze
10 MIN AMRAP:20 x Overhead Lunge (50/35#)
10 x Burpee Over Dumbbell
Monday, March 1 2021
Scarlet Witch
10 Rounds:5 x Clean & Jerk (95/65) [135/95]
50 x Double Under
*10 MIN CAP*
