WOD Archive for March 2016
March 31, 2016
ROMWOD
Strength (1/2 class)
Front Squat
5x5@60%
Conditioning (1/2) class
2500m Row
Women's/Lite Class
10 rounds of
200m row
10 lunges each leg
10 push-ups
March 30, 2016
Chipper Day
For Time
50 Burpees
400m run
30 T2B
20 S2OH 115/75
10 Rope Climbs
20 S2OH 115/75
30 T2B
400m run
50 Burpees
Women's Class/Lite Class
Same as above
March 29, 2016
5x5 cleans @60%
21-15-9
hang power clean 115/75
box jumps
800m run after the 9th box jump
CrossFit LIte
21-15-9-15-21
push press
box jump
burpee
800m run to start and finish
March 28, 2016
back squat 5x5 @60%
"Annie"
50-40-30-20-10
double unders
sit ups
CrossFit Lite
"Annie" with
10 back squats
10 pull ups
100m after every round
March 27, 2016
Closed for Easter
March 25, 2016
16.5
21-18-15-12-9-6-3
thrusters 95/65
bar facing burpees
March 24, 2016
6 AMRAP
10 box jump overs
10 empty bar OHS
4 rounds
21 calorie row
15 OHS 75/55
9 bar facing burpees
ROMWOD
March 23,2016
1 milw
12:00 AMRAP
10 front squat 135/95
10 bar facing burpees
1:30 rest
12:00 AMRAP
10 kbs 53/35
10 goblet squats
1 mile run
March 22, 2016
4x4 back squat @80%
Metcon:
18:00 AMRAP
10 clean & jerks 135/95
2 rope climbs
200m run
March 21, 2016
Snatch 5x3 @80%
3 rounds for time
21 sumo deadlift high pull 105/70
9 muscle ups or 21 pull ups