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Category: W.O.D.

CrossFit WOD, March 4, 2021

March 4, 2021
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18.2

Warm-up
2 rounds
Run 200 m
10 PVC Passthrough
10 sit-ups
5 squats

Weightlifting
Bench Press (5×5 ascending to 75-80%)

Metcon
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)

-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees

-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 20/10 lb
Bar-facing burpees (jump over empty barbell, stepping burpees allowed)

-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean

Metcon
Option 2
Run, Jump, Throw (AMRAP – Rounds and Reps)
20:00
Run 100m
5 Box Jump 24/20
5 Wallballs

CrossFit WOD, March 3, 2021

March 3, 2021
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Push Press, Run

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
1:00 Plank Hold
10 Good Morning+Back Squat (bar)
1:00 Side Plank
25-50 DU/SU’s

Weightlifting
MOD (20:00 CAP)
Back Squat (WEEK 5)
3-3-3-3-3 Ascending

Athlete’s Choice–WOD 1 or WOD 2

Metcon
Push Press, Run (Time)
4 RFT of:
15 Push Press 95/65#
400m Run
Rx+ = 115/75# or Heavier
Rosa (Time)
5 RFT of:
10 HSPU
400m Run

CrossFit WOD, March 2, 2021

March 2, 2021
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Calorie Row, Air Squats, Push-ups

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
10 Shoulder Dislocates
10 Good Mornings
Then:

Burgener Warm-up
Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Lands 2", 4", 6"
Snatch Drops

Weightlifting
MOD (15:00 CAP)
1 Shrug + 1 Hi-pull + 1 Snatch (Weight)
Okay to re-grip between exercises

Metcon
Calorie Row, Squats, Push-ups (AMRAP – Rounds and Reps)
12:00 AMRAP of:
21 Calorie Row
15 Air Squats
9 HR Push-ups
Rx+ =
30 Calories, Squat Cleans 75/55#, HSPU

PMOD
Mobility
Stretch, Foam Roll, Band Work,
Lacrosse Ball, etc.

CrossFit WOD, March 1, 2021

March 1, 2021
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The HAMRAP

Warm-up
Warm-up
7:00 Amrap
Run 400 or row 500 Once
Then AMRAP
5 Goodmorning (PVC)
10 Straight-leg Deadlift (pvc)
15 Sit-ups

Mobility
2 Rounds on coaches call
L/R Sampson :30 each side
1:00 Wall Straddle
:30 Squat sit

MOD
Deadlift (7x7x7x7xAMRAP)
20:00 Time Cap
Across 60-70% of 1RM
Score AMRAP
Take a good 3-4 minutes rest before AMRAP

Metcon
The HAMRAP (3 Rounds for reps)
AMRAP (ROUNDS AND REPS)
5 MIN AMRAP
3 Min rest
4 Min AMRAP
2 Min Rest
3 Min AMRAP
7 Deadlift 225/155#
14 Abmat Sit-Ups

Rx+
275/185#
Armless Sit-ups
*Continue each AMRAP where you left off. Score total rounds+reps

Metcon
The Little HAMRAP (3 Rounds for reps)
5 MIN AMRAP
3 Min rest
4 Min AMRAP
2 Min Rest
3 Min AMRAP
7 Deadlift 60% of 1 RM
14 Abmat Sit-Ups

Scale Weight and reps as needed

CrossFit WOD, February 27, 2021

February 27, 2021
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A “Dumb” Partner WOD

A Dumb Partner WOD (Time)
9 Rounds of
9 Calorie Row
9 Wallballs
9 DB Hang Power Snatch each arm 50/35#
YGIG (You Go I Go) Partner. So each partner will do 9 rounds

CrossFit WOD, February 26, 2021

February 26, 2021
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The Pressbox

Warm-up
6:00 EMOM
1: Run 100 + 5 Broad Jumps
2: 5 Push-Ups + 5 Air Squats

Mobility
Couch Stretch :30 each side
Thread The Needle :30 each side
Repeat 1x

Weightlifting
20:00 Cap
Back Squat (3x3x3xAMRAP)
20 Min CAP
50%, 55%, 60%, 65%
Score last set reps AMRAP
take :90-2:00 rest between sets, longer rest before AMRAP set

Metcon
The Pressbox (Weight)
18:00 EMOM
1. Run 200
2. 9 Push Press 115/75#
3. 12 Box Jumps 24/20"

Rx+
Run 250
155//95#
30/24"

One movement per minute
1:00 run 2:00 PP, 3:00 box repeat 6x
Post weight and rx or rx+

Metcon
The Pressbox (scaled) (Weight)
18:00 EMOM
1. Run/Row 200
2. 9 Push Press 60% of 1RM
3. 12 Box Step-ups 20/16"

Scale weights or box to your ability

CrossFit WOD, February 25, 2021

February 25, 2021
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18.1 repeat or…..

Metcon

Warm-up
8:00 Athletes Choice

Mobility
:30 Sampson
:30 Cobra
x2
Slammer Run (Time)
10 Rounds
15 Slamballs 20/10#
Run 200M

Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row

Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row

CrossFit WOD, February 24, 2021

February 24, 2021
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Death by…..

Warm-up
7:00 AMRAP
Run 200m
10 OHS w/PVC
10 Giant Arm Circles forward and back

Mobility
1:00 thoracic foam rolling
:30 twisted cross each side
X3

Weightlifting
Deadlift (3-3-3-3-3)
50%-55%-60%-65%-70%

Metcon
Death by Power Snatch and RKB (AMRAP – Rounds and Reps)
Death by EMOM
0:00-1:00 1 PS 95/65# + 1RKB 53/35#
1:00-2:00 2 of each
2:00-3:00 3 of each
increase by 1 rep each until you cannot complete in a minute

Rx+ 135/95

CrossFit WOD, February 23, 2021

February 23, 2021
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The Chief

Weightlifting
Power Clean (1RM)

Metcon
The Chief (AMRAP – Rounds and Reps)
5 Rounds

Max in 3:00
3 Power Cleans 135/95#
6 push-ups
9 Squats
Rest 1:00 between rounds

The Heavy Chief (5 Rounds for reps)
5 Rounds

Max in 3:00
3 Power cleans 185/125
6 push-ups
9 Air Squat
rest 1:00 betweeen