Archive Monthly Archives: March 2021

CrossFit WOD, March 31, 2021

03/31/2021

Hang Squat Clean (BUILD TO A HEAVY SINGLE (12 MINUTES))

Fitness
Metcon (Time)
10-8-6-4-2

HANG SQUAT CLEAN(45/35)
BURPEE

Level 1
Metcon (Time)
10-9-8-7-6-5-4-3-2-1

HANG SQUAT CLEAN(95/65)
BAR FACING BURPEE

Level 2
BABY SHARK (Time)
10-9-8-7-6-5-4-3-2-1

HANG SQUAT CLEAN(135/95)
BAR FACING BURPEE

CrossFit WOD, March 30, 2021

03/30/2021

Fitness
Metcon (Time)
500M ROW
25 THRUSTERS(45/35)
15 JUMPING PULL UPS

Level 1
Metcon (Time)
1000M ROW
50 THRUSTERS(45/35)
30 JUMPING PULL UPS

Level 2
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

CrossFit WOD, March 29, 2021

03/29/2021

Fitness
Metcon (Time)
(21)EMOM
(1)7/5 CALORIE BIKE
(2) 50 SINGLE UNDERS
(3) 5 DEVILS PRESS(15/10)

REST 3:00

3 ROUNDS:
100M RUN
10 RUSSIAN KB SWING(25/18)
100M RUN
10 TOES-TO-RIG

Level 1
Metcon (Time)
(21)EMOM
(1)10/8 CALORIE BIKE
(2) 75 SINGLE UNDERS
(3) 7 DEVILS PRESS(35/25)

REST 3:00

3 ROUNDS:
200M RUN
30 RUSSIAN KB SWING(53/35)
200M RUN
15 HANGING KNEE RAISES

Level 2
ARE WE THERE YET? (Time)
(21)EMOM
(1)15/12 CALORIE BIKE
(2) 60 DOUBLE UNDERS
(3) 7 DEVILS PRESS(45/30)

REST 3:00

3 ROUNDS:
200M RUN
30 RUSSIAN KB SWING(70/53)
200M RUN
15 TTB

CrossFit WOD, March 27, 2021

03/27/2021

Fitness
Metcon (AMRAP – Reps)
Teams of 2:

(28:00 Cap)

800m Run(100m relay)
1000m Row(100m relay)
800m Run(100m relay)

In remaining time Max Burpees

Level 1
Metcon (AMRAP – Reps)
Teams of 2:

(28:00 Cap)

1 Mile Run(200m relay)
2000m Row(200m relay)
1 Mile Run(200m relay)

In remaining time Max Burpee Step Overs(20/20)

Level 2
Bad Jerry 2.0 (Time)
(Teams of 2)

28:00 Time Cap

1 Mile Run (Switch every 200m)
2K Row (Switch every 200m)
1 Mile Run (Switch every 200m)

In Remaining Time AMRAP

Max Burpee Box Jump Overs(24/20)

CrossFit WOD, March 26, 2021

03/26/2021

Fitness
Crossfit Games Open 21.3 Foundations (Ages 16-54) (Time)
For total time:

15 air squats
30 sit-ups
15 thrusters with stick
Then, rest 1 minute before continuing with:
15 air squats
30 dumbbell row, 10 lb. (15 left/15 right)
15 thrusters with stick
Then, rest 1 minute before continuing with:
15 air squats
30 push-up
15 thrusters with stick

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

To scale the squat and thruster, complete a sit-to-stand from a chair.
To scale the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To scale the push-up, perform from the knees or elevate the hands.

Time cap: 15 min

Level 1
Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)
For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters

Time cap: 15 min

Level 2
Crossfit Games Open 21.3 RX (Ages 16-54) (Time)
For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters

Time cap: 15 min

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)
Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min

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