CrossFit WOD, March 2, 2021

By WODs

Mindreader

Warm-up
Warm-up
Coach’s Choice

Metcon
Mindreader (6 Rounds for reps)
30 Min EMOM:

Min 1 – 40 Double Unders
Min 2 – :30 Forearm Plank
Min 3 – 60m Single Arm DB Overhead Carry 35/20#
Min 4 – Max Cal Bike
Min 5 – REST

Rx+ = 50/35# DB

* STIMULUS * Look to stay steady and hit your goal Cals each round. Use the full minute to accumulate reps. 60m is to be broken up 30/30 on each arm.

Mods –
1.) 80 Singles
2.) Hand plank
3.) DB weight/Front Rack Carry

Extra Work

CrossFit WOD, March 3, 2021

By WODs

Last Chance to Dance

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E2M x 5, 3 Reps)
Every 2 minutes for 5 rounds, perform 3 Push Press off the rack. Increase the weight each round and record your heaviest 3. When the load gets heavy, drop the bar after completing rep 3. Aim to increase 5-10# from last week

Metcon
Last Chance to Dance (Time)
For time:

50 Devil Press 35/20#

* Starting at :00, Every 2 minutes STOP and perform 60m Shuttle Run *

Rx+ = 50/35#

* STIMULUS * Use the first round to gauge how many Devil Press you can complete in about :90 and how you feel. Pick a goal number and try to hit that each round as you work through the 50 reps.

Mods –
1.) DB weight
2.) 60m Row/Ski

Extra Work

CrossFit WOD, March 1, 2021

By WODs

Brick Wall

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Hang Power Clean (E2M x 5, 3 Reps)
Every 2 minutes for 5 rounds, perform 3 Hang Power Cleans. Start with a deadlift then establish the hang position. Hold on for all 3 reps and increase the weight each round. Record your heaviest 3.

Metcon
Brick Wall (Time)
6 Rounds for time: 15 Min Cap

8 Hang Power Cleans 75/55#
10 Sit-ups
12 Box Jumps 24/20"

Extra Work

CrossFit WOD, March 5, 2021

By WODs

Degenerates

Warm-up
Warm-up
Coach’s Choice

EMOM
Metcon (Weight)
9 Min EMOM:

Min 1 – 14 Single Arm DB Row (7/7)
Min 2 – 12 Paloff Press (6/6)
Min 3 – 100m Run

* Same DB for all 3 sets
** Slow down. Control the band out and in
*** Increase your intensity each run

Metcon
Degenerates (AMRAP – Rounds and Reps)
12 Min AMRAP:

200m Run
10 Burpees
15 American KBS 53/35#

Rx+ = 70/53#

* STIMULUS * Stay strong on the Run, pace your burpees and KBS. Break up KBS when needed.

Mods –
1.) 200m Row/Ski/600m Bike
2.) No push-up Burpees/Step in/out
3.) KB weight/Russian KBS

Extra Work

CrossFit WOD, March 4, 2021

By WODs

Resentment

Warm-up
Warm-up
Coach’s Choice

Metcon
Resentment (5 Rounds for reps)
5 Rounds for Reps:

In 4 minutes complete:
750/675m Row
12 Lateral Hops over Rower
AMRAP Rower Pike Ups

: 2 Min Rest between :
* Score is Pike Ups each round

* STIMULUS * Strong on the rower from Rd1. If hops over the rower aren’t happening, perform behind the rower.

Mods –
1.) Hops on floor
2.) Max Tuck-up/Sit-ups

Extra Work

CrossFit WOD, March 6, 2021

By WODs

CF Open 11.6

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (E2M x 5, 3 Reps)
Every 2 minutes for 5 rounds, perform 3 Front Squats off the rack. Increase the weight each round and record your heaviest 3. Aim to increase 5-10# from last week.

Metcon
CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.