WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Monday 3/18/24

Monday 3/18/24

Olympic Lifting
Snatch Complex
Every 2:00 minutes, 6 sets, complete the following:
1 Snatch + 1 Hang Snatch + 2 Overhead Squats

Start @ 70% of 1RM and increase to a “Heavy” for the Day

Conditioning
Every 2:15 minutes, 6 Sets
6 Power Snatch
8 Toe to Bar
10 Sumo Deadlift High-Pull

Load: 95/65lb, (43/30kg)

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Sunday 3/17/24

Sunday 3/17/24

Sunday FunDay!!
1:30 AMRAP, 10 Sets
3 Sandbag Cleans
5 Sandbag Squats
7/5 Strict Pull-Ups
-Max Renegade Rows
:45 second Rest between sets

Dumbbell Load: 50/35lb, (22.5/15kg)

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Saturday 3/16/24

Saturday 3/16/24

“Whitten”

5 Rounds For Time with a partner
22 Kettlebell Swings (70/53)
22 Handstand push-ups
800 meter C2 Bike
22 Bench Press (115/85)
22 Single KB Step Overs (24/20 in)

Time Domain: 35:00-40:00 minutes
Time Cap: 45:00 minutes

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

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Friday 3/15/24

Friday 3/15/24

Crossfit Games Open 24.3
All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

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Thursday 3/14/24

Thursday 3/14/24

Conditioning
Every 5:00, 40 Minutes, Alt Stations (4 sets, each)

Station 1:
40/30 Calorie Echo Bike
200ft Dumbbell Farmers Carry

Station 2:
750/600 Meter Row
200ft Dumbbell Front Rack Carry

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Wednesday 3/13/24

Wednesday 3/13/24

Strength
Back Squat
Every 3:00 minutes, 5 Sets
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%

Percentage is based on your 1-rep max Back Squat

Rest as needed between sets

Conditioning
9:00 minute AMRAP
1-2-3-4… Power Clean, 205/145lb, (93/66kg)
10 V-ups
25 Double Unders

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Tuesday 3/12/24

Tuesday 3/12/24

Strength
Bench Press
Every 2:30 minutes, 5 Sets
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%

Percentage is based on your 1-rep max Bench Press

Rest as needed between sets

Conditioning
As many reps as possible in 4 minutes of:
3 wall-facing strict handstand push-ups
5 shuttle runs

1:00 Rest

As many reps as possible in 4 minutes of:
6 strict handstand push-ups
5 shuttle runs

1:00 Rest

As many reps as possible in 4 minutes of:
9 kipping handstand push-ups
5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

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Monday 3/11/24

Monday 3/11/24

Conditioning
For Time
20 Burpee Box Jump Overs 24/20”
25 Chest to Bar Pull-Ups
30 Pistols
40/32 Calorie Ski
30 Pistols
25 Chest to Bar Pull-Ups
20 Burpee Box Jump Overs 24/20”

Time Domain: 15:00-20:00 minutes
Time Cap: 25:00 minutes

~~~~~~~~~~~~~~~~~~~~~~
Machine Alternatives for the Day
40/32 Calorie Row
40/32 Calorie Bike Erg
35/26 Calorie Assault Bike
32/23 Calorie Echo Bike

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Sunday 3/10/24

Sunday 3/10/24

SunDay FunDay!!!!
Strength
15:00 minute Clock to Complete
5 Sets, For Quality
2/2 Turkish Get-Ups, For Load
100ft (30m) Sled Push or 30 seconds Box Sled Push

Conditioning
Every 5:00 minutes, 4 Sets

15/11 Calorie Echo
16 Shuttle runs
15/11 Calorie Echo

Score = Sum Total Time of Intervals

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Saturday 3/9/24

Saturday 3/9/24

Partner Day!!!! 👫👭👬
20:00 minute AMRAP, With a Partner
3 Ring Muscle-Ups
6 Handstand Push-Ups
9 Box jumps, (30/24)

Partner 1 completes one round before partner 2 goes
Score = Rounds + Reps

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