March 2021

“Catch Fire”5 Rounds:1000 Meter Broad Jump200 Meter Overhead Carry (53/36)100 Foot Front Rack Walking Lunge (135/95) Tomorrow’s Forecast:Box Jump Overs – Snatches – BurpeesBox Brief:Weightlifting... Read More

Deadlift Build to A Heavy Single-then-1 Set of 5 @ 80% of Today’s 1RM Bench PressBuild to A Heavy Single-then-1 Set of 5 @ 80%... Read More

“Midline Miles”For Time:50 Sit-ups200 Meter Run50 Sit-ups400 Meter Run50 Sit-ups800 Meter Run50 Sit-ups1 Mile Run Tomorrow’s Forecast:Deadlift – Bench Press Question of the Week:Assuming time... Read More

“Open WOD 21.3 & 21.4”For Time:15 Front Squats (95/65)30 Toes to Bar15 Thrusters (95/65)1-minute rest15 Front Squats30 Chest to Bar Pull-ups15 Thrusters1-minute rest15 Front Squats30... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Tomorrow’s Forecast:CrossFit Open WOD... Read More

15 – 10 – 5 Unbroken Hang Power Cleans “Divide and Conquer”14 Minute AMRAP: teams of 2Row for Max Meters75 Power Cleans (135/95)150 Sit-upsTomorrow’s Forecast:Goat... Read More

“Boop”16 Minute AMRAP:40 Wall Balls (20/14)30 Chest to Bar Pull-ups20 Push Press (115/85)10 Bar Muscle-ups Tomorrow’s Forecast:Row – Power Cleans – Sit-ups Box Brief:Thursday is... Read More

“Open WOD 21.2” two heatsFor Time: 20 Minute Cut-off10 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24/20)20 Dumbbell Snatches15 Burpee Box Jump Overs30 Dumbbell Snatches15... Read More

“Open WOD 21.2”For time:10 Dumbbell Snatches15 Burpee Box Jump-overs20 Dumbbell Snatches15 Burpee Box Jump-overs30 Dumbbell Snatches15 Burpee Box Jump-overs40 Dumbbell Snatches15 Burpee Box Jump-overs50 Dumbbell... Read More