Gym WODs

Friday Mar 19, 2021

(Grab a lightweight Dumbbell)
Two rounds:
3 Downdog to Up Dog Transitions
5/5 Active Pigeon
5-10 Push Ups
5-10 Sit Ups

Two rounds (w/light DB):
5/5 DB Suitcase Deadlift
5/5 DB Push Press
5/5 DB Snatch
5-10 Box Step Ups

2-3 rounds (@ WOD DB weight):
3/3 DB Snatch - alternating hands
3-5 Burpee Box Step/ Jump-over
-Get heart rate up and then recover-
Workout 21.2
Repeat of 17.1

For time:
10 dumbbell snatches
15 burpee box step-overs
20 dumbbell snatches
15 burpee box step-overs
30 dumbbell snatches
15 burpee box step-overs
40 dumbbell snatches
15 burpee box step-overs
50 dumbbell snatches
15 burpee box step-overs

Free Range Prescribed = OPEN Scaled Standard
♀ 20-lb. dumbbell, 20-in. box step-overs
♂ 35-lb. dumbbell, 20-in. box step-overs

OPEN RX Standard:
♀ 35-lb. dumbbell, 20-in. box jump-overs
♂ 50-lb. dumbbell, 24-in. box jump-overs

Time cap: 20 min.

Thursday Mar 18, 2021

Head to Toe

Twice thru:
5 Medicine Ball Deadlifts
5 Medicine Ball Squats
5 Medicine Ball Squat Cleans
*5 Down Dog to Up Dog between (1x)
(12 minutes)
5 Medicine Ball Cleans
2 Squat Down Roll Arounds
5 Down Dog to Up Dog
Run 200m
Two rounds through,
6:00 AMRAP:
Running @ recovery pace

6:00 AMRAP:
5-10 Medicine Ball Squat Cleans
5-10 Squat Down Roll Arounds
5-10 Push Ups

Wednesday Mar 17, 2021

Head to Toe

Twice thru:
10/10 Lunges
10 L-sit to Table Tops
10 Sit Ups
*20 Ostrich Bounces
(12-15 minutes)
First 7 minutes:
10 Kip Swings
:20 Ring Support
*Row 10 Calories

Remaining time:
2-3 Toes to Bar
2-3 Ring Dips
*Row 10 Calories
21-15-9 reps for time:
Row, calories
Toes to Bar
Row, calories
Ring Dips

Tuesday Mar 16, 2021

Head to Toe

Twice thru:
10/10 Single Leg Deadlifts
10 Sit Ups
5 Downward Dog to Upward Dog Transitions
*:20/20 Samson Stretch
First 7 minutes with light Dumbbell:
3/3 Dumbbell Hang Split Snatch
1/1 Turkish Get Ups
10 Kip Swings
*Run 200m every other round.

Remaining time:
3/3 Dumbbell Hang Split Snatch
1/1 Turkish Get Ups
3-5 Pull Ups
*Run 200m every other round.
15 minute AMRAP:
Run 500m
16 Dumbbell Hang Split Snatch
6-12 Pull Ups

*Partition the reps as needed between hands/ movements.

Monday Mar 15, 2021

Head to Toe

Twice thru:
10 Air Squats
10 Single Leg Deadlifts
10 Hollow Rocks
*50 Squat bounces
(12-15 minutes)
First 7 minutes with empty bar:
5/5 Single Leg Deadlifts
5 Back Squat (last one :10 lower)
10 Kip Swings
10-20 Arm Swings

Remaining time:
Back Squat 1-3 reps
2-3 Arm Swing + Vertical Jump
24 minute EMOM:
A) Back Squat, x1 (@ :10 lower)
B) 3-5 Standing Vertical (max effort height)
C) :30-60 One Leg Balance // Hang

Saturday Mar 13, 2021

Twice thru:
10/10 Single Leg Deadlifts
5 Squat -> Jumps
5 Drop Squats
*5 Downward Dog to Upward Dog Transitions
(12-15 minutes)
First 7 minutes with empty bar:
5 Clean Shrugs
3 Power Cleans
3 Front Squats
3 Hang Squat Cleans

Remaining time:
1 Power Clean + Front Squat
- Reset -
1 Hang Squat Clean

Find your opening weight for the WOD.
Over 20 minutes, complete 10 rounds of:

1 Power Clean + Front Squat + Hang Squat Clean

Score = Total Load of all 10 sets.

Friday Mar 12, 2021

Head to Toe

Twice thru:
10 Deep Lunges
10 Push Ups
10 Hollow Rocks
*5 Downward Dog to Upward Dog Transitions
(12-15 minutes)
First 5 minutes:
10-20 Plank Hip Touches
:30 Hang
100 Single Unders

Next 5 minutes:
:20 Wall-facing Handstand Hold
10 Kip Swings
10-20 Double Unders

Last 3-5 minutes:
Practice Wall Walks - Your Standard
"CrossFit Open WOD 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.

Double Under Scale: Single Unders
Wall Walks Scale: Partial Range of Motion Wall Walks

Thursday Mar 11, 2021

Head to Toe

Twice thru:
10 PVC Dislocates
5 PVC Snatch Push Press
5 PVC Overhead Squats
5 PVC Hang Power Snatches
*5 Downdog to Updog Transitions
(12 minutes)
First 7 minutes using PVC:
3 Hang Power Snatches
3 Overhead Squats
3 Snatch Balances (work on speed to deep squat)
*Row 10 calories every other round.

Remaining time with empty bar:
2 Hang Power Snatches
2 Overhead Squats
2 Hang Snatches
Two rounds through:
5:00 AMRAP of:
Rowing for calories @ recovery pace

5:00 AMRAP of:
5 Hang Snatches
5-10 Push Ups
10 Sit Ups

Use 45/35 LBS or PVC for Barbell.

Hang Snatches = Hang Squat Snatch or Hang Power Snatch + Overhead Squat every rep.

Wednesday Mar 10, 2021

Head to Toe

Twice thru:
10 Reverse Lunges, total
10 Air Squats
10 Push Ups
*50 Squat Bounces
(12-15 minutes)
First 7 minutes with empty Bar;
5 Back Squats (last rep = :10 lower)
Hang :30
*100 Single Unders

Remaining time:
Back Squat x1
Hang :30
3/3 Plank Pull Throughs
18 minute EMOM:
A) Back Squat, :10 x1
B) Plank Pull Throughs, x20
C) Single Unders, x50-150

Tuesday Mar 09, 2021

Head to Toe

Twice thru:
10 PVC Dislocates
10 PVC Push Presses
10 Hollow Rocks
*30 Single Leg Hops + :30 Single Leg Balance, L/R between rounds (1x)
(15 minutes)
First 7 minutes with empty bar:
5 Press
5 Push Press
:20 Hold overhead
10 Kip Swings
*100 Single Unders

Remaining time:
3 Push Press
3 Pull Ups
10-20 Double Unders

*Build to a little heavier than you plan to use in the Workout.
12 minute AMRAP of:
5 Pull Ups
7 Push Press
30 Double Unders