WOD 3.17.2025

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  A. For Max Reps 3 Rounds 1:00 Double Under 1:00 Push Press 34/25 1:00 Air Squat – No Rest Between Movements And Rounds B. For Load Thruster 3-3-3-3-3  

WOD 3.16.2025

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A. Each Round For Time Every 3:00 for 7 Rounds 200M Run 12 Double Dumbbell Box Step Over 35/20#, 24/20" – Score Is Slowest Round B. For Quality And Time On A 10:00 Clock, Accumulate 25 Strict Pull-up – Advanced Athletes…

WOD 3.15.2025

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A. For Quality and Skill Alternating EMOM x 12 Minutes Minute 1: 10-20 GHD Sit-up Minute 2: 10 Dumbbell Bench Press Minute 3: Muscle-up Skill Work B. For Rounds and Reps 15 Minute AMRAP 3 Wall Ball 20/14#, 10/9' 3…

WOD 3.14.2025

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CrossFit Open 25.3  

WOD 3.13.2025

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A. Super Set Back Squat 2-2-2-2-2+ Skill Work Option 1: Handstand Walk Practice Option 2: 10-20 Alternating Shoulder Tap In Handstand Or Plank Hold B. Partner Workout For Time 4 Rounds w/Partner 30 Toes-to-Bar 400M…

WOD 3.12.2025

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A. For Load Shoulder-to-Overhead 3-3-3-3-3 B. For Calories and Load On A 16:00 Clock: Part 1: 0:00-10:00: – 1:00 Calorie Any Machine – 1:00 Rest Part 2: 10:00-16:00: – Build To A Heavy 3-Rep Shoulder-to-Ov…

WOD 3.11.2025

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A. Super Set Front Squat 5-5-5-5-5 Skill Work Pull-up and Double Under Practice B. For Rounds and Reps 12 Minute AMRAP 5 Chest-to-Bar Pull-up 25 Double Under 5 Front Squat 84/56 25 Double Under &…

WOD 3.10.2025

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A. For Load Snatch Wave 1: 3 @ 75% 2 @ 80% 1 @ 85% Wave 2: 2 @ 80% 2 @ 85% 1 @ 90% Wave 3: 1 @ 85% 1 @ 90% 1 @ 95% B. For Time 3 Rounds 30 Russian Kettlebell Swings 2/1.5P 15 Handstand Push-up …

WOD 3.9.2025

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A. For Time 200M Run 40 Sit-up 42/30 Calorie Any Machine 400M Run 30 Sit-up 30/24 Calorie Any Machine 800M Run 20 Sit-up 20/16 Calorie Any Machine B. For Quality Accumulate 30-50 Reps Of... GHD Hip Extension or…

WOD 3.8.2025

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A. For Rounds and Reps 20 Minute AMRAP 30 Burpee 20 Alternating Dumbbell Snatch 50/35# 100M Double Dumbbell Farmer Carry 50/35# B. For Quality 4 Rounds 25' Handstand Walk 1:00 Flutter Kick – Rest 2:00 Between…