Programming: Week of March 16th - 21st, 2020


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We have included the body weight, light equipment and junkyard options for Monday, and will add them to the rest of the week later on today, so check back in!

Please take a look at the information we have put out to stay safe and how we are going to do things for the near future (HERE).

If you can’t make it in, also check out how to log on from anywhere using out interactive online platform, HERE.
 

Programming: Week of March 16th – 21st, 2020

Regular Programming: Monday, March 16th, 2020

Warm Up:
2 Rounds
1 Min Jump Rope
30-sec Penguins
10 KB Swings (35/26 or 18)
10 Sumo Deadlift High Pulls (35/26 or 18)
10 Goblet Squats
5 3-sec Push Ups
5 Lemon Squeezers


Strength: Every 1 min for 10 mins, alternating between:

10 Dumbbell Push-ups

10 Dumbbell Bent Over Rows

RX WOD: CrossFit Games Open 20.2 - Rx'd

Complete as many rounds as possible in 20 mins of:

4 Dumbbell Thrusters, 50/35 lbs

6 Toes-to-bars

24 Double Unders

Scaled WOD: CrossFit Games Open 20.2 - Scaled

Complete as many rounds as possible in 20 mins of:

4 Dumbbell Thrusters, 35/20 lbs

6 Hanging Knee Raises

24 Single Unders

*Enter your total ROUNDS, not REPS on btwb. We'll calculate your rep total for you on our end automatically.

Bodyweight Programming: Monday, March 16th, 2020

Warm Up: 2 Rounds
1 Min Vertical Jumps (jump rope simulation)
30-sec Penguins
10 Good Mornings
10 Jumping Squats
10 Lunges
5 3-sec Push Ups
5 Lemon Squeezers


Strength: Every 1 min for 10 mins, alternating between:

10 Hand Release Push-ups

10 Bench or Chair Dips

RX WOD: Complete as many rounds as possible in 20 mins of:

4 Tuck Jumps or Jumping Squats
6 V-Ups

24 Vertical Jumps (Jump Rope Sim for both Singles & Doubles)

Light Equipment Programming: Monday, March 16th, 2020

Warm Up:
2 Rounds
1 Min Jump Rope
30-sec Penguins
10 KB or DB Swings (light)
10 Sumo Deadlift High Pulls (light)
10 Goblet Squats
5 3-sec Push Ups
5 Lemon Squeezers


Strength: Every 1 min for 10 mins, alternating between:

10 Dumbbell Push-ups

10 Dumbbell Bent Over Rows

RX WOD: CrossFit Games Open 20.2 - Rx'd

Complete as many rounds as possible in 20 mins of:

4 Dumbbell Thrusters, (whatever you got)

6 V-Ups

24 Double Unders

Substitute bodyweight exercises for above if you don’t have the ability to jump rope

Tuesday, March 17th, 2020

Strength:
Overhead Squat
5-5-5-5-5

WOD:  As many reps as possible in 4 mins of:

20 Lateral Burpee (Over Barbell)s

Max snatches in remaining time, 135/95 lbs

Wednesday, March 18th, 2020

Strength: Power Clean
1-1-1-1-1-1-1

WOD: Karen

For time:

150 Wall Balls, 20/14 lbs, 10/9 ft

Endurance For Wednesday

WOD 1:
Every 5 mins for 25 mins do:

Run, 400 m

15 Dumbbell Goblet Squats, 50/35 lbs

WOD 2: For time:

Run, 300 m

15 Clean & Jerks, 125/85 lbs

15 Pull-ups

9 Clean & Jerks, 125/85 lbs

9 Pull-ups

7 Clean & Jerks, 125/85 lbs

7 Pull-ups

Run, 300 m

Thursday, March 19th, 2020

Strength:
Shoulder Press
3-3-3-3-3

Strict Pull-ups 3x max rep

WOD: As many reps as possible in 8 mins of:

3 Front Squats, 115/75 lbs

3 Chest-to-bar Pull-ups

6 Front Squats, 115/75 lbs

6 Chest-to-bar Pull-ups

9 Front Squats, 115/75 lbs

9 Chest-to-bar Pull-ups

...

Continue adding 3 reps each round to each movement until time expires.

Friday, March 20th, 2020

Endurance:
Run: 4x 400 m

Rest 2 mins between efforts

WOD:
For time:

100 Parallette Lateral Jumps

80 Russian Kettlebell Swings, 53/35 lbs

60 AbMat Sit-ups

40 Single Arm Kettlebell Overhead Walking Lunges, 53/35 lbs

20 Handstand Push-ups

Rest 2 mins

20 Handstand Push-ups

40 Single Arm Kettlebell Overhead Walking Lunges, 53/35 lbs

60 AbMat Sit-ups

80 Russian Kettlebell Swings, 53/35 lbs

100 Parallette Lateral Jumps

Saturday, March 21st, 2020

9am Friends & Family CrossFit


WOD:
For time:

Run, 800 m

50 Double Unders

50 AbMat Sit-ups

Run, 400 m

40 Double Unders

40 AbMat Sit-ups

Run, 200 m

30 Double Unders

30 AbMat Sit-ups

Run, 100 m

20 Double Unders

20 AbMat Sit-ups

Run, 50 m

10 Double Unders

10 AbMat Sit-ups

 

Post total time.

Saturday Class Schedule
7am Endurance
8am CrossFit Kids
9am CrossFit Friends & Family
10am THROWDOWN
Open Gym Until 12:15pm

Sunday Schedule
9:30am CrossFit
10:45am Mobility & Recovery
Open Gym Until 12:30pm


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