WODS: March 2023

75/60 X CAL Row

60 x Wall Ball (20/14)

45 x pull up

30 x Burpee to 6" target

15 & Wall Walk

3:00 on, 1:00 off

*19:00 CAP*

For time:

21-15-9

Hang clean (95/65)

Shoulder to overhead (95/65)

Front Rack lunge (95/65)

*7 minute cap*

*5 x burpee penalty if you break a set*

March 29 Wod:
For time:
50/40 x cal bike
50 x squat [pistol] 25R/25L
50 x DB snatch (50/35)
40/32 x cal bike
40 x squat [pistol]
40 x DB snatch
30/24 x cal bike
30 x squat [pistol]
30 x DB snatch
20/16 x cal bike
20 x squat [pistol]
20 x DB snatch
10/8 x cal bike
10 x squat [pistol]
10 x DB snatch 

*20 minute cap*
*alternate every 5 reps each leg on pistols*

28 March Wod:
10 minute AMRAP:

30 & Cross over

10 x ToEs to Bar

5 x wall facing hspu 

24 March wod:
at 0:00 do:
20/16 x cal echo bike
15 x clean and jerk (95/65)
at 3:00 do
20/16 x cal bike
12 x clean and jerk (135/95)
at 6:00 do:
20/16 x cal bike
9 x clean and jerk (185/125)
at 9:00 do:
20/16 x cal bike
6 x clean and jerk (225/155)
*12 minute cap*

23 March Wod: Durskys bday wod

For Time:

400M Run
then:
2rounds:
50 x Walking lunge
50 x Squat
50 x push up

then:
800M Run
then:
2rounds:
50 x Walking lunge
50 x Squat
50 x push up
then:
400M Run

*24 minute CAP *

22 March 2023

For Time:

30-20-10

Snatch

(50/35)

Toes to Bar

#* 6 minute CAP *

21 March wod:
E2mom x 6 rounds
10 x DB squat (50/35)
16 x DB facing burpee 

20 March 2023: Sydney's bday wod
For time:
16 x wall walk
24 x box jump over (30/24)
32 x pull up
12 x wall walk
18 x box jump over 
24 x chest to bar pull up
8 x wall walk
12 x box jump over (30/24)
16 x bar muscle up

*15 minute cap*

12-minute AMRAP:

8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

dumbell (50/35) [70/50]

15 MARCH WOD:

15× Squat Snatch (95/65)

25 x Toes to bar

12 x Squat snatch (135/95)

25 X Toes to bar

9x Squat snatch 

25 x toes to bar

* 12 Minute Cap *

March 14 Wod:
????? × 5

15/12 x CAL Bike

20x HSPU

80 x Double under

13 March Wod:
3 minute amrap:
7 x pull-up
6 x bar facing burpee
7 x clean and jerk (95/65)
Rest 1:00
3 minute amrap
6 x chest to bar pull-up
5 x bar facing burpee
6 x clean and jerk (115/85)
Rest 1:00
3 minute amrap
5 x bar muscle up
4 x bar facing burpee
5 x clean and jerk (135/95)
*post score for Each amrap*

10 march WoD:

3 ROUNDS FOR Time:

20/16 X CAL Bike:

15 x Burpee Pull Up

* 9 minute CAP *

9 March Wod:
E3min x 5 rounds

16 X KB Swing (24/16 kg)

20 × Situp (pvc) [t2b]

16 x Goblet Squat (24/16kg)

8 March wod:
AMRAP12:

3 rounds:

3 x Snatch

3 x Bar Muscle up 

MEN: 95/135 / 185 | 225

women: 65/95/125 / 155

* Weight goes up ever 3 rounds*

7 mar Wod:

Jen Whitley’s bday wod:

For time:

400M run

4 Rounds of “Cindy”

400m Run

3 Rounds of “Cindy”

400m Run

2 Rounds of “Cindy”

400m Rua

1 Round of “Cindy”

 

“Cindy”

5x Pull Up

lO x PuSH Up

15x Air Squat

* 20 minule CAP *

6 March Wod:
John young’s bday wod!
For time:
60/48 x cal row
Then:
21-15-9
Deadlift (155/105)
Bar facing burpee
Then:
60/48 x cal row

*12 min cap*

 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 the time cap and complete:
20 strict handstand push-ups?
50 double-unders?
9 snatches (weight 3)??*
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:??
20 strict handstand push-ups?
50 double-unders
?6 snatches (weight 4)
?? 65 lb, 95 lb, 125 lb, 155 lb?
? 95 lb, 135 lb, 185 lb, 225 lb

2 mar Wod:

3 Rounds For Time:

400?

Run

100’ Walking Lunge

25 x Toes toe bar 

* 13 minute CAP *

1 MAR WOD: Dillon's B-DAY Wod
3 Rounds:

5x Wall Walks

3 x Clean (155/105)

3x Strict Pull Ups

*9 minute cap*