WODs March 7th-12th


STRENGTH: Every 2 minutes, for 18 minutes: Station 1: 45 seconds of Muscle-Up practice Station 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Station 3: 16-20 Alternating Pistols (8-10 each leg) *if you’re proficient, add weight with a kettlebell

CONDITIONING: Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – Row 200/150 Meters Minute 2 – 15 Kettlebell Swings Minute 3 – 10 Thrusters

Minute 4 – 5 Chest-to-Bar Pull-Ups


STRENGTH: Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

CONDITIONING: 6 min AMRAP 6 Snatches

30 Double-Unders


STRENGTH: Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90%

followed by…

One set of: Back Squat x Max Unbroken Reps @ 83% (a little heavier than last week) (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

CONDITIONING: Every 3 minutes, for 15 minutes (5 sets) for times: Row 250/200 Meters 8 Front Squats

10 Toes to Bar


CONDITIONING: 12 min AMRAP 10 Burpee Box Overs

6 Handstand Push-Ups 8 Chin-Ups 10 Dips

FINISH: Every minute, on the minute, for 6 minutes: Minute 1 – 3-4 Lean Away Pull-Ups

Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm


Crossfit Open Event 16.3

...to be announced Thursday evening

If you're competing, we're going to make a little bit of an event out of it on Friday evenings at 5:15...we'll call it "Friday Night Lights."

If you're NOT competing, just come and watch, hang out, bring a beer and cheer us on while we struggle through it:-D

Bring a friend and show them what the "competitive side" of CrossFit looks like.

And if your schedule doesn't allow you to come in at 5:15pm, or if you just don't want to do it in front of spectators, no worries...we will have a judge for you at any point throughout the day; just sign up like normal in Zen Planner.

Click here to see The Open Leaderboard for our gym, and the other gyms in our area.


Ping and Mackle are both out of town today, but the gym WILL be open for the "Bro-Session" at 8:00 am, and the Team WOD at 9:30am.

**Sign up in Zen Planner if you plan to attend either one.


Push Press

5 reps fairly heavy

***Rest as needed

3 reps heavier

***Rest as needed

1 rep heaviest

***Rest as needed

15 reps lighter

***Rest as needed

10 reps lighter

***Rest as needed

100 barbell curls with a partner- break it up however you have to, just get 'em done


Four rounds for max reps of: 60 seconds of Kettlebell Swings ***Rest 60 seconds 60 seconds of Push-Ups ***Rest 60 seconds 60 seconds of Box Jumps

***Rest 60 seconds 60 seconds of Abmat Situps ***Rest 60 seconds

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

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