You can find today's WOD and previous workouts below
R.E.D. Friday 03/24/33
Hero Wod - Oscar
23min. AMRAP -
9 Devil’s Press @ 40/25
20 Alt. DB Lunges @ “ “
9 DB Push Press @ “ “
20 Sit Ups
Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.
Mar 24
R.E.D. Friday 03/24/33
Hero Wod - Oscar
23min. AMRAP -
9 Devil’s Press @ 40/25
20 Alt. DB Lunges @ “ “
9 DB Push Press @ “ “
20 Sit Ups
Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.
Wednesday 03/22/23
Strength - Build to Heavy
Front Squats - 5sets x 5 reps
Wod -
800m Run
50 Double Unders
12 Bar Facing Burpees
12 Squat Cleans @ 95/65
400m Run
40 Double Unders
9 Bar Facing Burpees
9 Squat Cleans @ 115/85
200m Run
30 Double Unders
6 Bar Facing Burpees
6 Squat Cleans @ 135/95
Mar 22
Wednesday 03/22/23
Strength - Build to Heavy
Front Squats - 5sets x 5 reps
Wod -
800m Run
50 Double Unders
12 Bar Facing Burpees
12 Squat Cleans @ 95/65
400m Run
40 Double Unders
9 Bar Facing Burpees
9 Squat Cleans @ 115/85
200m Run
30 Double Unders
6 Bar Facing Burpees
6 Squat Cleans @ 135/95
Tuesday 03/21/23
Strength - Build to Heavy 3
Deadlifts - 5-5-3-3-3
Wod - 20min. AMRAP
'Dead Cindy'
10 Deadlifts @ 135/95
One round of Cindy
*Cindy -
5 Pull Ups
10 Push Ups
15 Air Squats
Time Permitting -
1200m Row For Time
Mar 21
Tuesday 03/21/23
Strength - Build to Heavy 3
Deadlifts - 5-5-3-3-3
Wod - 20min. AMRAP
'Dead Cindy'
10 Deadlifts @ 135/95
One round of Cindy
*Cindy -
5 Pull Ups
10 Push Ups
15 Air Squats
Time Permitting -
1200m Row For Time
Monday 03/20/23
Strength - Build to Heavy Push Press
Strict Shoulder Press - 5sets x 3reps
Push Press - 3sets x 3reps
Wod -
Buy In - 400m Run
4 Rounds
20 Double DB Snatches @ 35/20
15 DB Thrusters @ “ “
10 DB Push Ups
Buy Out - 400m Run
Mar 20
Monday 03/20/23
Strength - Build to Heavy Push Press
Strict Shoulder Press - 5sets x 3reps
Push Press - 3sets x 3reps
Wod -
Buy In - 400m Run
4 Rounds
20 Double DB Snatches @ 35/20
15 DB Thrusters @ “ “
10 DB Push Ups
Buy Out - 400m Run
R.E.D. Friday 03/17/23
Hero Wod - Pierre Lacroix
17min. AMRAP
10 Burpees to Target
30 Deadlifts @ 225/155
58 Box Jumps @ 24/20
67 Sit Ups
Dedicated to Pierre Lacroix, a firefighter on duty who passed away on October 17, 2021, following a water rescue operation. He was a member of Caserne 64 Team #3 in Lachine, Quebec, Canada. Pierre was 58 years old and on the cusp of retirement. With more than 30 years of service, his team responded to a call to rescue 2 passengers in distress on the Lachine Canal. The crew aboard 1864 capsized after being hit by a wave in the Lachine Rapids current.
The workout was designed by Empire Fitness Lachine @empirefitnesslachine (Quebec, Canada).
The rep scheme signifies:
– 17 minutes for the day of Pierre’s passing
– 30 Deadlifts for his years of service
– 58 Box Jumps for his age
– 67 for Caserne 64 Team #3.
Mar 17
R.E.D. Friday 03/17/23
Hero Wod - Pierre Lacroix
17min. AMRAP
10 Burpees to Target
30 Deadlifts @ 225/155
58 Box Jumps @ 24/20
67 Sit Ups
Dedicated to Pierre Lacroix, a firefighter on duty who passed away on October 17, 2021, following a water rescue operation. He was a member of Caserne 64 Team #3 in Lachine, Quebec, Canada. Pierre was 58 years old and on the cusp of retirement. With more than 30 years of service, his team responded to a call to rescue 2 passengers in distress on the Lachine Canal. The crew aboard 1864 capsized after being hit by a wave in the Lachine Rapids current.
The workout was designed by Empire Fitness Lachine @empirefitnesslachine (Quebec, Canada).
The rep scheme signifies:
– 17 minutes for the day of Pierre’s passing
– 30 Deadlifts for his years of service
– 58 Box Jumps for his age
– 67 for Caserne 64 Team #3.
Thursday 03/16/23
Wod - Squirrel!
25min. AMRAP
800m Run
90 Sit Ups
80 Glute Bridges
70 Reverse Lunges
400m Run
60 R-KBS @ 24/20
50 KB Sumo Deadlifts @ “ “
40 KB Goblet Squats @ “ “
200m Run
30 Mountain Climbers
20 Push Ups
10 Burpees
Buy Out - 100m Run
Mar 16
Thursday 03/16/23
Wod - Squirrel!
25min. AMRAP
800m Run
90 Sit Ups
80 Glute Bridges
70 Reverse Lunges
400m Run
60 R-KBS @ 24/20
50 KB Sumo Deadlifts @ “ “
40 KB Goblet Squats @ “ “
200m Run
30 Mountain Climbers
20 Push Ups
10 Burpees
Buy Out - 100m Run
Wednesday 03/15/23
Strength - Build to Heavy (20-25mins)
Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest
Wod - Quicksand!
For Time -
10-8-6-4-2
Front Squats @ 115/85
1-3-5-7-9
Push Press/Jerk @ “ “
100m DB Farmers Carry @ 40/25
Mar 15
Wednesday 03/15/23
Strength - Build to Heavy (20-25mins)
Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest
Wod - Quicksand!
For Time -
10-8-6-4-2
Front Squats @ 115/85
1-3-5-7-9
Push Press/Jerk @ “ “
100m DB Farmers Carry @ 40/25
Monday 03/13/23
Wod - Oh My Cankles!!
5 Rounds
30 WBS @ 20/14
20 Box Jumps @ 24/20
400m Run
Buy Out - 10 Burpees*
*Add 1 additional burpee for every complaint I hear about the workout…
Mar 13
Monday 03/13/23
Wod - Oh My Cankles!!
5 Rounds
30 WBS @ 20/14
20 Box Jumps @ 24/20
400m Run
Buy Out - 10 Burpees*
*Add 1 additional burpee for every complaint I hear about the workout…
R.E.D. Friday 03/10/23
Memorial Wod - Gerry
20min. AMRAP
18 WBS @ 20/14
18 KBS @ 24/16
7 Power Cleans @ 135/95
12 Burpees
Dedicated to Lt. Gerald Balboa. "Gerry" was a 14-year veteran of the Miami Dade County Fire Rescue Department, who died of natural causes on March 10, 2018.
The rep scheme represents the ages of his kids at his passing, 12, 7 and two 18month old twins.
The workout was created by Mike Osuna of Train 8 Nine/CrossFit Coconut Grove (Miami, FL, USA).
Mar 10
R.E.D. Friday 03/10/23
Memorial Wod - Gerry
20min. AMRAP
18 WBS @ 20/14
18 KBS @ 24/16
7 Power Cleans @ 135/95
12 Burpees
Dedicated to Lt. Gerald Balboa. "Gerry" was a 14-year veteran of the Miami Dade County Fire Rescue Department, who died of natural causes on March 10, 2018.
The rep scheme represents the ages of his kids at his passing, 12, 7 and two 18month old twins.
The workout was created by Mike Osuna of Train 8 Nine/CrossFit Coconut Grove (Miami, FL, USA).
Thursday 03/09/23
Wod - Broken Elevator!
50 Singles
40 Plate Ground to Overhead @ 45/25
30 Sit Ups
20 Lunges
10 Push Ups
100m Run
10 Push Ups
20 Lunges
30 Sit Ups
40 Plate Ground to Overhead @ “ “
50 Singles
100m Run
50 Singles
40 Plate Ground to Overhead @ “ “
30 Sit Ups
20 Lunges
10 Push Ups
Mar 9
Thursday 03/09/23
Wod - Broken Elevator!
50 Singles
40 Plate Ground to Overhead @ 45/25
30 Sit Ups
20 Lunges
10 Push Ups
100m Run
10 Push Ups
20 Lunges
30 Sit Ups
40 Plate Ground to Overhead @ “ “
50 Singles
100m Run
50 Singles
40 Plate Ground to Overhead @ “ “
30 Sit Ups
20 Lunges
10 Push Ups
Wednesday 03/08/23
Happy Birthday Shanna!!
Wod - Cuz Four Isn’t Enuff!
Buy In - 400m Run
5 Rounds For Time -
15 Thrusters @ 75/55
9 Lateral Burpees Over Bar
*1min. Rest Between Rounds
Buy Out - 400m Run
Mar 8
Wednesday 03/08/23
Happy Birthday Shanna!!
Wod - Cuz Four Isn’t Enuff!
Buy In - 400m Run
5 Rounds For Time -
15 Thrusters @ 75/55
9 Lateral Burpees Over Bar
*1min. Rest Between Rounds
Buy Out - 400m Run
Tuesday 03/07/23
Strength - Build to Heavy (20-25mins)
Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest
Wod - Dancing The Night Away!
25-20-15-10-5
Hang Power Cleans @ 95/65
Sumo Deadlift High Pulls @ “ “
100m Run
Mar 7
Tuesday 03/07/23
Strength - Build to Heavy (20-25mins)
Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest
Wod - Dancing The Night Away!
25-20-15-10-5
Hang Power Cleans @ 95/65
Sumo Deadlift High Pulls @ “ “
100m Run
Monday 03/06/23
Wod - Dumb Dumb & Dumberer
5 Rounds For Time -
DB Complex -
10 Push Press @ 35/20
15 Push Ups
10 Front Squats
15 Deadlifts
10 Hang Power Cleans
150m Run
Mar 6
Monday 03/06/23
Wod - Dumb Dumb & Dumberer
5 Rounds For Time -
DB Complex -
10 Push Press @ 35/20
15 Push Ups
10 Front Squats
15 Deadlifts
10 Hang Power Cleans
150m Run
Thursday 03/02/23
Active Recovery Something or The Other!
Wod - Doctor’s Note!
3k Row -
*Starting at 0:00 and Every 500m Stop and Complete -
10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees
Or
Interval Runs -
400m Run Every 5mins For 25mins - 6 Runs total
*After Every Run Complete As Much As Possible -
10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees
Mar 2
Thursday 03/02/23
Active Recovery Something or The Other!
Wod - Doctor’s Note!
3k Row -
*Starting at 0:00 and Every 500m Stop and Complete -
10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees
Or
Interval Runs -
400m Run Every 5mins For 25mins - 6 Runs total
*After Every Run Complete As Much As Possible -
10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees
Wednesday 03/01/23
Wod - Rabbit Rabbit Rabbit!
Buy In - 400m Run
30 DB Hang Snatches @ 40/25
(Alt. Arms Every 5reps)
- Directly Into -
Buy In - 400m Run
3 Rounds
11 DB Burpee Deadlifts @ 40/25
9 DB Box Step Ups @ 20”
- Directly Into -
Buy In - 400m Run
21-15-9 (Total Reps)
Single Arm DB Hang Cluster @ 40/25
100m Run
Mar 1
Wednesday 03/01/23
Wod - Rabbit Rabbit Rabbit!
Buy In - 400m Run
30 DB Hang Snatches @ 40/25
(Alt. Arms Every 5reps)
- Directly Into -
Buy In - 400m Run
3 Rounds
11 DB Burpee Deadlifts @ 40/25
9 DB Box Step Ups @ 20”
- Directly Into -
Buy In - 400m Run
21-15-9 (Total Reps)
Single Arm DB Hang Cluster @ 40/25
100m Run
Monday 02/27/23
Congrats Lisa for Completing The Disney Princess Challenge This Past Weekend!!
Strength - Build to Heavy (20-25mins)
Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest
Wod - Be Mindful!
4 Rounds
200m Run
10 Push Press @ 95/65
15 Deadlifts @ “ “
20 Double Unders
Or
Open Workout 23.1 - (Redo or First Timers)
Feb 27
Monday 02/27/23
Congrats Lisa for Completing The Disney Princess Challenge This Past Weekend!!
Strength - Build to Heavy (20-25mins)
Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest
Wod - Be Mindful!
4 Rounds
200m Run
10 Push Press @ 95/65
15 Deadlifts @ “ “
20 Double Unders
Or
Open Workout 23.1 - (Redo or First Timers)
What to Expect?
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R.E.D. Friday 03/24/33
Hero Wod - Oscar
23min. AMRAP -
9 Devil’s Press @ 40/25
20 Alt. DB Lunges @ “ “
9 DB Push Press @ “ “
20 Sit Ups
Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.
Mar 24
R.E.D. Friday 03/24/33
Hero Wod - Oscar
23min. AMRAP -
9 Devil’s Press @ 40/25
20 Alt. DB Lunges @ “ “
9 DB Push Press @ “ “
20 Sit Ups
Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.
Wednesday 03/22/23
Strength - Build to Heavy
Front Squats - 5sets x 5 reps
Wod -
800m Run
50 Double Unders
12 Bar Facing Burpees
12 Squat Cleans @ 95/65
400m Run
40 Double Unders
9 Bar Facing Burpees
9 Squat Cleans @ 115/85
200m Run
30 Double Unders
6 Bar Facing Burpees
6 Squat Cleans @ 135/95
Mar 22
Wednesday 03/22/23
Strength - Build to Heavy
Front Squats - 5sets x 5 reps
Wod -
800m Run
50 Double Unders
12 Bar Facing Burpees
12 Squat Cleans @ 95/65
400m Run
40 Double Unders
9 Bar Facing Burpees
9 Squat Cleans @ 115/85
200m Run
30 Double Unders
6 Bar Facing Burpees
6 Squat Cleans @ 135/95
Tuesday 03/21/23
Strength - Build to Heavy 3
Deadlifts - 5-5-3-3-3
Wod - 20min. AMRAP
'Dead Cindy'
10 Deadlifts @ 135/95
One round of Cindy
*Cindy -
5 Pull Ups
10 Push Ups
15 Air Squats
Time Permitting -
1200m Row For Time
Mar 21
Tuesday 03/21/23
Strength - Build to Heavy 3
Deadlifts - 5-5-3-3-3
Wod - 20min. AMRAP
'Dead Cindy'
10 Deadlifts @ 135/95
One round of Cindy
*Cindy -
5 Pull Ups
10 Push Ups
15 Air Squats
Time Permitting -
1200m Row For Time
Monday 03/20/23
Strength - Build to Heavy Push Press
Strict Shoulder Press - 5sets x 3reps
Push Press - 3sets x 3reps
Wod -
Buy In - 400m Run
4 Rounds
20 Double DB Snatches @ 35/20
15 DB Thrusters @ “ “
10 DB Push Ups
Buy Out - 400m Run
Mar 20
Monday 03/20/23
Strength - Build to Heavy Push Press
Strict Shoulder Press - 5sets x 3reps
Push Press - 3sets x 3reps
Wod -
Buy In - 400m Run
4 Rounds
20 Double DB Snatches @ 35/20
15 DB Thrusters @ “ “
10 DB Push Ups
Buy Out - 400m Run
R.E.D. Friday 03/17/23
Hero Wod - Pierre Lacroix
17min. AMRAP
10 Burpees to Target
30 Deadlifts @ 225/155
58 Box Jumps @ 24/20
67 Sit Ups
Dedicated to Pierre Lacroix, a firefighter on duty who passed away on October 17, 2021, following a water rescue operation. He was a member of Caserne 64 Team #3 in Lachine, Quebec, Canada. Pierre was 58 years old and on the cusp of retirement. With more than 30 years of service, his team responded to a call to rescue 2 passengers in distress on the Lachine Canal. The crew aboard 1864 capsized after being hit by a wave in the Lachine Rapids current.
The workout was designed by Empire Fitness Lachine @empirefitnesslachine (Quebec, Canada).
The rep scheme signifies:
– 17 minutes for the day of Pierre’s passing
– 30 Deadlifts for his years of service
– 58 Box Jumps for his age
– 67 for Caserne 64 Team #3.
Mar 17
R.E.D. Friday 03/17/23
Hero Wod - Pierre Lacroix
17min. AMRAP
10 Burpees to Target
30 Deadlifts @ 225/155
58 Box Jumps @ 24/20
67 Sit Ups
Dedicated to Pierre Lacroix, a firefighter on duty who passed away on October 17, 2021, following a water rescue operation. He was a member of Caserne 64 Team #3 in Lachine, Quebec, Canada. Pierre was 58 years old and on the cusp of retirement. With more than 30 years of service, his team responded to a call to rescue 2 passengers in distress on the Lachine Canal. The crew aboard 1864 capsized after being hit by a wave in the Lachine Rapids current.
The workout was designed by Empire Fitness Lachine @empirefitnesslachine (Quebec, Canada).
The rep scheme signifies:
– 17 minutes for the day of Pierre’s passing
– 30 Deadlifts for his years of service
– 58 Box Jumps for his age
– 67 for Caserne 64 Team #3.
Thursday 03/16/23
Wod - Squirrel!
25min. AMRAP
800m Run
90 Sit Ups
80 Glute Bridges
70 Reverse Lunges
400m Run
60 R-KBS @ 24/20
50 KB Sumo Deadlifts @ “ “
40 KB Goblet Squats @ “ “
200m Run
30 Mountain Climbers
20 Push Ups
10 Burpees
Buy Out - 100m Run
Mar 16
Thursday 03/16/23
Wod - Squirrel!
25min. AMRAP
800m Run
90 Sit Ups
80 Glute Bridges
70 Reverse Lunges
400m Run
60 R-KBS @ 24/20
50 KB Sumo Deadlifts @ “ “
40 KB Goblet Squats @ “ “
200m Run
30 Mountain Climbers
20 Push Ups
10 Burpees
Buy Out - 100m Run
Wednesday 03/15/23
Strength - Build to Heavy (20-25mins)
Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest
Wod - Quicksand!
For Time -
10-8-6-4-2
Front Squats @ 115/85
1-3-5-7-9
Push Press/Jerk @ “ “
100m DB Farmers Carry @ 40/25
Mar 15
Wednesday 03/15/23
Strength - Build to Heavy (20-25mins)
Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest
Wod - Quicksand!
For Time -
10-8-6-4-2
Front Squats @ 115/85
1-3-5-7-9
Push Press/Jerk @ “ “
100m DB Farmers Carry @ 40/25
Monday 03/13/23
Wod - Oh My Cankles!!
5 Rounds
30 WBS @ 20/14
20 Box Jumps @ 24/20
400m Run
Buy Out - 10 Burpees*
*Add 1 additional burpee for every complaint I hear about the workout…
Mar 13
Monday 03/13/23
Wod - Oh My Cankles!!
5 Rounds
30 WBS @ 20/14
20 Box Jumps @ 24/20
400m Run
Buy Out - 10 Burpees*
*Add 1 additional burpee for every complaint I hear about the workout…
R.E.D. Friday 03/10/23
Memorial Wod - Gerry
20min. AMRAP
18 WBS @ 20/14
18 KBS @ 24/16
7 Power Cleans @ 135/95
12 Burpees
Dedicated to Lt. Gerald Balboa. "Gerry" was a 14-year veteran of the Miami Dade County Fire Rescue Department, who died of natural causes on March 10, 2018.
The rep scheme represents the ages of his kids at his passing, 12, 7 and two 18month old twins.
The workout was created by Mike Osuna of Train 8 Nine/CrossFit Coconut Grove (Miami, FL, USA).
Mar 10
R.E.D. Friday 03/10/23
Memorial Wod - Gerry
20min. AMRAP
18 WBS @ 20/14
18 KBS @ 24/16
7 Power Cleans @ 135/95
12 Burpees
Dedicated to Lt. Gerald Balboa. "Gerry" was a 14-year veteran of the Miami Dade County Fire Rescue Department, who died of natural causes on March 10, 2018.
The rep scheme represents the ages of his kids at his passing, 12, 7 and two 18month old twins.
The workout was created by Mike Osuna of Train 8 Nine/CrossFit Coconut Grove (Miami, FL, USA).
Thursday 03/09/23
Wod - Broken Elevator!
50 Singles
40 Plate Ground to Overhead @ 45/25
30 Sit Ups
20 Lunges
10 Push Ups
100m Run
10 Push Ups
20 Lunges
30 Sit Ups
40 Plate Ground to Overhead @ “ “
50 Singles
100m Run
50 Singles
40 Plate Ground to Overhead @ “ “
30 Sit Ups
20 Lunges
10 Push Ups
Mar 9
Thursday 03/09/23
Wod - Broken Elevator!
50 Singles
40 Plate Ground to Overhead @ 45/25
30 Sit Ups
20 Lunges
10 Push Ups
100m Run
10 Push Ups
20 Lunges
30 Sit Ups
40 Plate Ground to Overhead @ “ “
50 Singles
100m Run
50 Singles
40 Plate Ground to Overhead @ “ “
30 Sit Ups
20 Lunges
10 Push Ups
Wednesday 03/08/23
Happy Birthday Shanna!!
Wod - Cuz Four Isn’t Enuff!
Buy In - 400m Run
5 Rounds For Time -
15 Thrusters @ 75/55
9 Lateral Burpees Over Bar
*1min. Rest Between Rounds
Buy Out - 400m Run
Mar 8
Wednesday 03/08/23
Happy Birthday Shanna!!
Wod - Cuz Four Isn’t Enuff!
Buy In - 400m Run
5 Rounds For Time -
15 Thrusters @ 75/55
9 Lateral Burpees Over Bar
*1min. Rest Between Rounds
Buy Out - 400m Run
Tuesday 03/07/23
Strength - Build to Heavy (20-25mins)
Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest
Wod - Dancing The Night Away!
25-20-15-10-5
Hang Power Cleans @ 95/65
Sumo Deadlift High Pulls @ “ “
100m Run
Mar 7
Tuesday 03/07/23
Strength - Build to Heavy (20-25mins)
Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest
Wod - Dancing The Night Away!
25-20-15-10-5
Hang Power Cleans @ 95/65
Sumo Deadlift High Pulls @ “ “
100m Run
Monday 03/06/23
Wod - Dumb Dumb & Dumberer
5 Rounds For Time -
DB Complex -
10 Push Press @ 35/20
15 Push Ups
10 Front Squats
15 Deadlifts
10 Hang Power Cleans
150m Run
Mar 6
Monday 03/06/23
Wod - Dumb Dumb & Dumberer
5 Rounds For Time -
DB Complex -
10 Push Press @ 35/20
15 Push Ups
10 Front Squats
15 Deadlifts
10 Hang Power Cleans
150m Run
Thursday 03/02/23
Active Recovery Something or The Other!
Wod - Doctor’s Note!
3k Row -
*Starting at 0:00 and Every 500m Stop and Complete -
10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees
Or
Interval Runs -
400m Run Every 5mins For 25mins - 6 Runs total
*After Every Run Complete As Much As Possible -
10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees
Mar 2
Thursday 03/02/23
Active Recovery Something or The Other!
Wod - Doctor’s Note!
3k Row -
*Starting at 0:00 and Every 500m Stop and Complete -
10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees
Or
Interval Runs -
400m Run Every 5mins For 25mins - 6 Runs total
*After Every Run Complete As Much As Possible -
10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees
Wednesday 03/01/23
Wod - Rabbit Rabbit Rabbit!
Buy In - 400m Run
30 DB Hang Snatches @ 40/25
(Alt. Arms Every 5reps)
- Directly Into -
Buy In - 400m Run
3 Rounds
11 DB Burpee Deadlifts @ 40/25
9 DB Box Step Ups @ 20”
- Directly Into -
Buy In - 400m Run
21-15-9 (Total Reps)
Single Arm DB Hang Cluster @ 40/25
100m Run
Mar 1
Wednesday 03/01/23
Wod - Rabbit Rabbit Rabbit!
Buy In - 400m Run
30 DB Hang Snatches @ 40/25
(Alt. Arms Every 5reps)
- Directly Into -
Buy In - 400m Run
3 Rounds
11 DB Burpee Deadlifts @ 40/25
9 DB Box Step Ups @ 20”
- Directly Into -
Buy In - 400m Run
21-15-9 (Total Reps)
Single Arm DB Hang Cluster @ 40/25
100m Run
Monday 02/27/23
Congrats Lisa for Completing The Disney Princess Challenge This Past Weekend!!
Strength - Build to Heavy (20-25mins)
Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest
Wod - Be Mindful!
4 Rounds
200m Run
10 Push Press @ 95/65
15 Deadlifts @ “ “
20 Double Unders
Or
Open Workout 23.1 - (Redo or First Timers)
Feb 27
Monday 02/27/23
Congrats Lisa for Completing The Disney Princess Challenge This Past Weekend!!
Strength - Build to Heavy (20-25mins)
Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest
Wod - Be Mindful!
4 Rounds
200m Run
10 Push Press @ 95/65
15 Deadlifts @ “ “
20 Double Unders
Or
Open Workout 23.1 - (Redo or First Timers)