WOD — March 21, 2026
CrossFit – Sat, Mar 21 General Warm-up 4 Rounds :20 Jump Rope :10 Rest :20 Kettlebell Swings :10 Rest -Then- 16 Light or unweighted Turkish Get Ups split (Coach teach 1st) AMRAP 22 Minutes (AMRAP – Rounds and Reps) A1: 100 Double Unders A2: 30 Power Cleans 95/65lbs A2: 100 Double Unders A1: 30 Power […]
WOD — March 20, 2026
CrossFit – Fri, Mar 20 General Warm-up Once through 3:00 Machine, faster for :10 of each minute 10 Controlled Ring Rows 16 Walking Lunge + PVC Pass throughs 10 Lateral Burpees over PVC AMRAP 18 Minutes (AMRAP – Rounds and Reps) 2 Squat Snatches 185/125lbs 2 Rope Climbs 16 Lateral Bar Burpees Feel: Gas Pace: […]
WOD — March 19, 2026
CrossFit – Thu, Mar 19 General Warm-up 500m Air Bike 20 Step Ups 500m Bike 15 S-DB Step Ups 500m Bike 10 Double DB Step Ups 500m Air Bike 4 rounds, each for time (Time) 1/0.9k Air Bike 20 DB Farmer’s Hold Step Ups 1/0.9k Air Bike Rest 1:1, or alternate rounds with a partner […]
WOD — March 18, 2026
CrossFit – Wed, Mar 18 General Warm-up AMRAP 5 minutes 8/5 Calorie Machine 25ft Crab Walk 4 Burpee Broad Jumps 25ft Bear Crawl Skill Option 1) EMOM 10 Minutes HS Walk for Distance Choose a distance between 10 and 50 feet and aim to complete the same distance each minute. Option 2) EMOM 10 Minutes […]
WOD — March 17, 2026
CrossFit – Tue, Mar 17 General Warm-up 20 Dead Bugs 10 Kickstand Kettlebell Deadlifts per leg, then: 3 rounds :45 Machine or 150m Run 8 Russian KBS 8 Reverse Lunges Deadlift (“Deadlift 11 reps @ 50% 1RM 9 reps @ 60% 1RM 7 reps @ 70% 1RM 5 reps @ 80% 1RM 1 max rep […]
WOD — March 16, 2026
CrossFit – Mon, Mar 16 General Warm-up 3 rounds 1:00 Machine or 200m Jog 20 Mountain Climbers 5 Tempo Ring Rows 5 Tempo Push Ups 5 Tempo Goblet Squats, light KB Tempo: 3 seconds down, full pause, 3 seconds up on all tempo reps. Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 […]
WOD — March 14, 2026
CrossFit – Sat, Mar 14 General Warm-up Partner “Rowling” Set a 7 minute clock One partner rows 150m at a time For every meter +/- 150m = 1 Burpee for both athletes (10 rep cap per Rowl) For time with a partner: (Time) 60 Calorie Row 120 KB Swings 70/53lbs 60 Calorie Row 90 Toes […]
WOD — March 13, 2026
CrossFit – Fri, Mar 13 CF OPEN 26.2 Stay tuned for the workout update! 5AM-7:30AM Morning Madness Brief at 5:15 First heat starts at 5:30 and will run every 20 min 12:15 class 4PM-6:30 PM Friday Night lights Brief at 4:15 first heat at 4:30 and will run every 20 min workout review will occur […]
WOD — March 12, 2026
CrossFit – Thu, Mar 12 General Warm-up 3 rounds :20 Plate Ground to Overhead :10 Rest :20 Plate Burpees :10 Rest :20 Elbows Plank :10 Rest Deadlift (“EMOM 10 Minutes 2 Deadlifts @ 50-60% 1RM Lower the bar under control. Stand and reset between reps. Pull the bar off the floor FAST.”) 3 rounds for […]
WOD — March 11, 2026
CrossFit – Wed, Mar 11 General Warm-up AMRAP 5 minutes 500m Bike 20 Line Hops 10 Ring Rows AMRAP 20 Minutes (AMRAP – Rounds and Reps) 1,500/1,300m C2 Bike or 1.8/1.5k Air Bike 50 Crossover Single Unders 10 Pull Ups Feel: Cardio Pace: Sustain Target Score: 4-5 rounds Firebreather Score: 5+ rounds Power Snatch (Power […]