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CrossFit WOD, March 31, 2021

Cement Mixer

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
Run 200m
10 Shoulder Press (Bar)
10 Straight-leg Deadlift
10 KB Swings (light)

Weightlifting
Shoulder Press (3-3-3-3-3)
70%

Metcon
Cement Mixer (Time)
Every 3:00 for 7 Sets:
300 Meter Run
8 Toes-to-Bar
Rx+ = 400m, 12 T2B
SCORE IS YOUR SLOWEST ROUND

CrossFit WOD, March 30, 2021

The Good Gone Bad

Warm-up
6:00
Row 400 once
then finish time with
10 Air Squats
10 Ring Rows
10 Sit-ups

Mobility
:30 Thread needle
1:00 Sampson
x2

Weightlifting
Back Squat (3-3-3-3-AMRAP)
70%

Metcon
The Good Gone Bad (3 Rounds for reps)
3 Rounds for Reps
1:00 Wallball 20/14
1:00 Push Press 75/55#
1:00 Box Jumps 24/20
1:00 Pull-up
1:00 Ab-mat sit-ups
1:00 Rest
rx+ 30/24, 95/75, c2b, GHD

CrossFit WOD, March 29, 2021

Tabata This

Warm-up
3 Rounds
Row 100
10 Lunges
10 PVC Passthrough
5 Reach up/ Reach through Legs

Weightlifting
15:00 Cap
Deadlift (5-5-5-5-5)
50-55-60-65-70%

Metcon
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

CrossFit WOD, March 28, 2021

Chipper n Run

Chipper n Run Partner (Time)
50 Push press 95/65
40 Air Squat
30 power snatch
20 box jump
10 pullups
20 box jump
30 power snatch
40 air squats
50 push oress
Run 100 m together after completing each movement (not at end )

CrossFit WOD, March 27, 2021

10&5

10&5 (3 Rounds for reps)
10:00 AMRAP
10/8 Calorie any machine
10 Box Jump 24/20
Rest 5:00
10:00 AMRAP
10/8 Calories
10 Wallballs 20/14
Rest 5:00
10:00 AMRAP
10/8 calories
10 AKB 53/35

CrossFit WOD, March 26, 2021

21.3

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)
For total time:

15 front squats
30 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

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters

Time cap: 15 min

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)
For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters

Time cap: 15 min

Crossfit Games Open 21.3 Masters RX (Ages 55+) (Time)
For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters

Time cap: 15 min

Crossfit Games Open 21.3 Masters Scaled (Ages 55+) (Time)
For total time:

15 front squats
30 sit-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 jumping pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 35 lb. for the front squats and thrusters
M: 45 lb. for the front squats and thrusters

Time cap: 15 min

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)
Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min

CrossFit WOD, March 25, 2021

Under Water (CFNE)

Warm-up
Warm-up
20/15 Calorie Row
2 rounds of:
10 Shoulder Press (bar)
20-50 DU’s

Mobility
:30 Thread the Needle
:30 Bar Hang
:30 Banded Hip Each Side

Weightlifting
MOD (15:00 CAP)

Metcon
Under Water (CFNE) (Time)
3 Rounds:
50/35 Calorie Row
100 DU’s
200 Meter Farmers Carry 44/26
Rx+ =53/35
*Scale to 200 SU’s or a # of DU’s
suitable to your current level.

CrossFit WOD, March 24, 2021

Incredible Hulk

Weightlifting
Shoulder Press (5-5-5 AMRAP )
55-60-65-70 %

Metcon
Incredible Hulk (AMRAP – Rounds and Reps)
20:00 AMRAP
5 Deadlift
5 Hang Power Clean
5 Front squats
5 Push Press
5 Back squats
95/65
Rx+ 115/75

CrossFit WOD, March 22, 2021

A Lovely Couple

Weightlifting
Push Jerk (5×3)
Build to a heavy triple

Metcon
A Lovely Couple (AMRAP – Reps)
12:00
Accumulate as many wallballs and burpees as possible. No less than 5 and no more than 10 of one before moving to the next
Score is total of all reps
Rx 20# to 10feet guys. 14# to 9ft ladies