8 March – 13 March 2021

Posted on March 7, 2021

Monday, March 8

Strength: Back Squat 4-4-2-2-2

 

WOD: 9 Rounds For Time

2 Squat Snatch 108/155

9 Toes To Bar

10/12 Calorie Row or 7/9 Calorie Bike

*19 Minute Time Cap

 

Tuesday, March 9

WOD: 5 Rounds

3 Minute AMRAP

8 Hang Cleans 93/135

8 Slam Balls 25/40

8 Box Overs 20/24

1 Minute Rest

 

Wednesday, March 10

Strength:  Bent Over Rows 10-10-10-10-10

WOD: 4 Rounds For Time

14 Alternating Plank Rows 35/55

14 Russian Kettlebell Swings 35/55

400 Meter Run or Row

30 Second Side Plank Hold

 

Thursday, March 11

“Mendez”

26 rounds for time
3 Clean and Jerks 103/135
11 Air Squats
3 Burpees
26 Double Unders
*26 Empty bar thruster buyout
*40 Minute Time Cap
On March 11 2020 (Camp Taji, Iraq) was hit with 26 rockets, killing 3 soldiers; 2 American and 1 British.  One of the casualties was  SPC Juan Mendez.  He was 26 years old.

 

Friday, March 12

Crossfit Open 21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min

Saturday, March 13

WOD: 25 Minute AMRAP

10 Squat Jumps

15 Straight Arm Plate Sit-Ups 25/45

400 Meter Run

20 Overhead Walking Lunges 25/45

 

 

  • Getting Started

    Get Started Now!

    FREE intro class every Saturday @ 10:30AM

    Class Schedules
  • Questions?

    #WorkHardBeNice