3/18/22
WOD
“CrossFit Train CrossFit Total”
7 minutes 1RM Power Clean
Rest 3 minutes.
7 minutes 1RM Squat Clean
Rest 3 minutes.
7 minutes 1RM Push Press
3/17/22
WOD
20 minute AMRAP of:
20 Wall-balls, 20/14-lbs.
20 Calorie Row
20 Sit-ups
20 Wall-balls, 30/20-lbs.
20 Calorie Machine
20 Toes to Bar
Check out photos from this year’s Open on our Facebook page!
3/16/22
WOD
Every 2:00 for 7 sets:
Split Jerk, 2 reps
7 minute AMRAP of:
7 DB Split Jerk, R
7 DB Split Jerk, L
14 DB Box Step-ups
*Single 60/40-lb. DB
Check out photos from this year’s Open on our Facebook page!
3/15/22
WOD
2 sets of:
5 rounds for time of:
50 Double-unders
5 Burpee Bar Muscle-ups
*Rest 1:1
Reminder: Submit your open scores by monday at 5pm
Check out photos from this year’s Open on our Facebook page!
3/14/22
WOD
15 minutes to work up to a Heavy:
5 Snatch Push Press + 5 Overhead Squats
15 minute AMRAP of:
Row 250m
25 Push-ups
REMINDER: SUBMIT YOUR SCORES BY 5PM ON MONDAY
3/13/22
WOD
Rest Day
Reminder: Submit your scores by 5pm on Monday
3/12/22
WOD
“Morrison” with a partner
50-40-30-20-10 reps for time of:
Wall-balls, 20/14-lbs.
Box Jumps, 24"/20"
KB Swing, 53/35-lbs.
*share reps, every round you
must choose one movement to
do all the reps.
3/11/22
WOD
Open Workout “22.3”
For time:
21 pull-ups 42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
*12 minute cap
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
3/10/22
WOD
20-15-10 reps for time of:
Box Jumps, 24"/20"
DB Deadlifts, 50/35-lbs.
Then,
10-15-20 reps for time of:
Box Jumps, 24"/20"
DB Deadlifts, 50/35-lbs.
Then,
For time:
45 Box Jumps, 24"/20"
45 DB Deadlifts, 50/35-lbs.
*Rest 5 minutes b/t sets.
3/9/22
WOD
EMOTM for 30 minutes:
1: Max Ring Muscle-ups
2: 15/12 Cal Row
3: Rest