WOD 3.10.23

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A. E3MOM For 5 Rounds Front Squat 3-2-1-1-1 B. 10 Minute AMRAP 2-4-6-8-10…Add +2 Reps Each Movement / Round Kettlebell Front Squat 1.5/1P Toes-to-Bar

WOD 3.9.23

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A. E2MOM For 5 Rounds Push Press 3-2-1-1-1 B. 4 Rounds For Max Reps 1 Round = 1 Min Max Calorie Row 1 Min Max Box Jump 24/20" 1 Min Max Devils Press 50/35# 1 Minute Rest Between Rounds

WOD 3.8.23

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A. E3MOM For 5 Rounds Back Squat 3-2-1-1-1 B. 12 Minute AMRAP Buy-in: 1500M Row Directly Into... 10 Kettlebell Goblet Squat 1.5/1P 10 Pull-up

WOD 3.7.23

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A. Super Set E3MOM For 5 Rounds Bench Press 20X0 2-2-2-2-2 Zottman Curl 20X0 8-8-8-8-8 B. For Time 5 Rounds 3 Rope Climb 6 Thruster 43/30 100M Run

WOD 3.6.23

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A. Super Set E3MOM For 4 Rounds Suitcase Knee-Over-Toe Split Squat 20X0 - Right 4-4-4 Suitcase Knee-Over-Toe Split Squat 20X0 - Left 4-4-4 Nordic Hamsting Curl 50A0 5-5-5 B. "Dumbbell DT" 5 Rounds For Time* 12…

WOD 3.5.23

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A. Super Set Strict Press 3-3-3-3-3 Top Of Ring Hold/Support 5 x 20s B. For time: 21-18-15-12-9-6-3 reps of: Box Jump 30/24" Ring Push Up

WOD 3.4.23

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A. Super Set E3MOM For 5 Rounds Bent Over Barbell Row 20X0 5-5-5-5-5 L-Sit 5 x 20s B. 15 Minute AMRAP 10 Wall Ball 20/14#, 10/9' 20 Barbell Bent Row 34/25 30 Sit Up 40/30 Calorie Row

WOD 3.3.23

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 CrossFit Games Open 23.3

WOD 3.2.23

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A. 15 Minutes To Build To A Heavy... Snatch + OHS Complex 1 Power Snatch + 2 Overhead Squat B. "Nancy" 5 Rounds For Time 400M Run 15 Overhead Squat 43/30 *Compare to March 19, 2022

WOD 3.1.23

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A. Every 1:30 For 7 Rounds Push Press + Split Jerk Complex: 3 Push Press + 1 Split Jerk B. For Total Time 1000M Row Then, 3 Rounds Of: 25 Ring Row 7 Push Jerk 61/43