Friday 03.24.23 CrossFit Benchmark “Candy” 5 Rounds for Time 20 Pull-Ups 40 Push-Ups 60 Air Squats QuickFit Bike 5000/4500m Every 2:00 perform: 3 Burpees 5 Wall Balls

Thursday 03.23.23 Weightlifting: Clean and Jerk Complex Every 3:00 for 15:00 1 Power Clean 2 Hang Squat Cleans 3 Split Jerks (Unbroken) “Mt Juliet” For Time: 10 Squat Cleans 10 Shoulder to Overhead 8 Squat Cleans 8 Shoulder to Overhead 6 Squat Cleans 6 Shoulder to Overhead 4 Squat Cleans 4 Shoulder to Overhead 2 […]

Wednesday 03.22.23 “The Gulch” 3 Rounds For Time: 1 Mile Run 100 Double Unders 1000m Row QuickFit 6 Rounds of: 6 Steps Overhead Dumbbell Lunge (L) 6 Steps Overhead Dumbbell Lunge (R) 200m Run Backwards Sled Drag

Tuesday 03.21.23 Skill/Drills Ring Muscle-Ups “Brentwood” 4 Sets, Each for Time 5/3 Ring Muscle Up 7 Burpee Box Jump Overs 24/20” 15/11 Cal Echo 7 Burpee Box Jump Overs 24/20” 5/3 Ring Muscle Up Rest 2:00 minutes between sets QuickFit 3 Rounds Of: 40 Air Squats 30/22 Cal Bike 20/14 Cal Ski 10 D-Ball Cleans

Monday 03.20.23 Strength Superset Every 3:00 for 15:00 5 Sumo Deadlifts @ 65-70% 5-7 Wall Facing Handstand Push-Ups “Madison” 12:00 EMOM min 1: 15 DB Thrusters 35/25lb min 2: 15 GHD Sit-Ups min 3: 15 American KBS 53/35lb QuickFit 4 Rounds For Time Of: 400m Run 35 AbMat Sit Ups 25 Kettlebell Swings 15 V-Ups

Sunday 03.19.23 Strength: Bench Press 12:00 Clock 4 Sets, Superset 10 Dual Dumbbell Bench Press Straight into 10 Tempo Parallette Push-Ups “Brick” Every 4:00 for 16:00 20 Renegade Row 50/35lb, 22.5/16kg 100ft Sandbag Carry *Heavy / Unbroken 100ft Sled Push *Moderate / Fast

Saturday 03.18.23 Partner WOD “Pick and Roll” For Time w/Partner 200 Double Unders 20 Alternating Wall Walks (total) 60/40 Cal Row 100 American KBS 53/35lb, 24/16kg 60/40 Cal Bike 20 Alternating Wall Walks (total) 200 Double Unders **Notes** Wall Walks = Must be alternating for 20 total Finisher Accumulate 50 reps of the following: Seated […]

Friday 03.17.23 CrossFit Benchmark “Kelly” 5 Rounds For Time 400m Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14 lb), (9/6kg) 10/9ft Target QuickFit 6 Rounds For Time Of: 20 Sandbag Box Step Ups 16 Alternating Single Leg V-Ups 12 Sit Ups 6 Burpees over Sandbag

Thursday 03.16.23 Gymnastics Skill Focus: Coaches Notes Rope Climb Skill Work Toe to Bar Skill Work “Alley-oop” 16:00 EMOM min 1: 50ft Dual KB Front Rack Lunges min 2: 12 Toe to Bar min 3: 50/50ft KB Crossbody High Low Carry min 4: Max Rope Climbs Load 53/35lb, 24/16kg Bodybuilding Finisher 4 Sets, For Quality […]

Wednesday 03.15.23 Weightlifting: Technique Focus Every 2:00 minutes, 4 sets, complete the following: 5 Push Jerks – rest 20 seconds – 2 Split Jerks “Fast Break” 12:00 AMRAP 1 Round of “DT” 15/12 Cal Row 2 Rounds of “DT” 15/12 Cal Row 3 Rounds of “DT” 15/12 Cal Row And so on… Load: 155/105lb, 70/48kg […]

Tuesday 03.14.23 Strength: Back Squat Take 15:00 to Build to a 1rm for the day “Triple Double” 6:00 AMRAP 10 Alternating Pistols 10 Deficit DB Push-Ups 10/8 Strict Pull Ups Rest 3:00 minutes 6:00 AMRAP 10 Dual Dumbbell Front Squats, 50/35lb (22.5/16kg) 10 Lateral Burpees Over DB’s 10 Pull-Ups QuickFit 1000m/850m Row 75 Flutter Kicks […]

Monday 03.13.23 “In the Bonus” 20:00 EMOM Min 1: 50 Double Unders Min 2: 12 Power Snatches Min 3: 12 Strict Handstand Push Ups Min 4: 15/11 Cal Echo Min 5: Rest Loads: (Power Snatches) Rd 1: 75/55lb (34/25kg) Rd 2: 95/65lb (43/31kg) Rd 3: 115/75lb (52/34kg) Rd 4: 135/95lb (61/43kg) QuickFit 27-21-15-9-3 reps of: […]

Sunday 03.12.23 Rotational Core Strength 12:00 Clock, Complete 4 Sets 8/8 Half Kneeling Rotational Medball Slam 6/6 Rotational Landmine Clean and Press 50/50ft (15m/15m) KB Crossbody High/Low Carry Stimulus: Rotational Midline Work RPE: 5/10 “Drax” 2:00 AMRAP, until completion 200m Run Max Dumbbell Burpee Box Step-Ups 24/20” (50/35lb, 22.5/16kg) 1:00 Rest b/s *Continue until 50 […]

Saturday 03.11.23 3 Person Team Waterfall “Supernova” 2 Rounds for Time 30/24 Cal Row 300ft Farmers Carry 70/53lb, 32/24kg 30 Dumbbell Bench Press 50/35lb, 22.5/16kg 30/24 Strict Pull-Ups 30 Hand Release Push-Ups Time Domain: 18:00-23:00 Time Cap: 30:00 Stimulus: Team Conditioning / Upper Body Muscular Stamina Primary Focus: Don’t get caught by your partners Secondary […]

Friday 03.10.23 “Ronan” For Time: 100 Double Unders 50 Alternating SA DB Hang Power Snatches, 50/35lb (22.5/15kg) 100 Double Unders 100 Wall Balls, 20/14lb / 9/6kg / 10/9ft 100 Double Unders 50 Alternating SA DB Hang Clean and Jerks, 50/35lb (22.5/15kg) 100 Double Unders Goal: 13:00-17:00 minutes Time Cap: 20 minutes Stimulus: Dumbbell & Wall […]