CrossFit WOD, March 17, 2024
CrossFit - Sun, Mar 17TOT’s of Gold (AMRAP - Rounds and Reps)30 Minute AMRAP 800m Run15 GHDSU 12 DB Step ups 30/20 9 DB Thrusters 30/20
CrossFit WOD, March 16, 2024
CrossFit - Sat, Mar 16Sham_Rock (Partner Work) (Time)4 Rounds (You go I go on All)14 KB Cleans 7 each arm 53/3521 KBs 53/35 200ft Sled14 KB Snatch 7 each arm 53/3521 Air Squats 400m Run
CrossFit WOD, March 15, 2024
CrossFit - Fri, Mar 15Shoulder Press (1x8 @ 65%)Shoulder Press (1x8 @ 70%)Shoulder Press (1x6 @ 80%)Shoulder Press (1x6 @ 85%)Boulder Shoulers (4x15)4x15 side raises 4x15 rear delt flies
CrossFit WOD, March 14, 2024
CrossFit - Thu, Mar 14Snatch Grip Deadlift (5x5 AHAP)Metcon (AMRAP - Rounds and Reps)20 Minute AMRAP 10 DB Snatch 65/40 5 each arm 15 Box Jumps 24/2010 Wall Balls 20/1430 DUs/90 singles
CrossFit WOD, March 13, 2024
CrossFit - Wed, Mar 13Metcon (Time)4 Rounds 500m Row 7 Devils Press 35/257 DB Squat Cleans 35/25400m Run 7 C2B Pull ups7 Pass Throughts