Monthly Archives: March 2023

CrossFit - Sun, Mar 12Metcon (Time)<p>5 Rounds</p><p>10 Devils press 35/25</p><p>10 Burpee box jumps 24/20</p><p>20 Hollow rocks</p><p>500m Row</p>

CrossFit - Sat, Mar 11Metcon (AMRAP - Rounds and Reps)<p>40 Minute AMRAP</p><p>30 Cal Bike</p><p>20 KBs 70/53</p><p>15 Renegade Rows 35/25</p><p>10 Pull ups</p>

CrossFit - Fri, Mar 10Sumo Deadlift (7x5 AHAP)Metcon (Time)<p>5 Rounds</p><p>7 Deadlift 185/135</p><p>10 Wall Balls 25/20</p><p>30 DUs/90 singles</p>

CrossFit - Thu, Mar 9Metcon (AMRAP - Rounds and Reps)<p>12 Minute AMRAP</p><p>5 HSPU</p><p>10 Box Jumps 24/20</p><p>250m Row</p>Metcon (AMRAP - Rounds and Reps)<p>12 minute AMRAP</p><p>10 Push…

CrossFit - Wed, Mar 8Cleans and Core 5 (Time)5 Rounds 15 Cal Bike 8 Hang power Cleans 135/95 15 Back Ext 7 Hang Squat Cleans…

CrossFit - Tue, Mar 7Metcon (Weight)<p>20 Minute EMOM</p><p>2 Back Squat @85% of one Rep max</p>

CrossFit - Mon, Mar 6Dumbbell bench press (7x7 AHAP)Dumbbell pullovers (5x6)Metcon (AMRAP - Rounds and Reps)<p>15 minute AMRAP</p><p>5 Pull ups</p><p>10 HRPU</p><p>15 Cal Row</p>

CrossFit - Sun, Mar 5Sunday special (AMRAP - Rounds and Reps)20 minute AMRAP 10 Cal Bike 11 T2B 12 DB Snatch 70/50 6 each arm

CrossFit - Sat, Mar 4Metcon (Time)<p>Partner work</p><p>Cash in: 200 Cal bike Break up as needed</p><p>4 Rounds of you go I go of</p><p>10 Power Cleans 135/115</p><p>10…

CrossFit - Fri, Mar 3Hotel Hell (Time)100 DB squat Clean Thrusters 35/25 At the top of each minute 5 Burpees