Programming: Week of March 4th - 9th, 2019

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Programming: Week of March 4th-9th, 2019


Monday, March 4th, 2019
Warm up
- 400m run
10 deep lunge twist
10 side lunges
10 handstand shoulder taps
500m row
10 good mornings
10 down up dogs
30 sec handstand hold

Strength- Deadlift 5-5-5-5-5

WOD- Complete as many rounds as possible in 8 mins of: 
6 Deadlifts, 155/105 lbs 
4 Handstand Push-ups 
Run, 200 m

Tuesday, March 5th, 2019

Warm up
- 2 rounds
50m arms 75m torso & arms 100m legs 150m full row
5 push ups
5 plank balance each arm
5 ring rows
5 kb deck squat
5 kb goblet squat
5 kb strict press light

Strength- Dumbbell Bench Press 10-10-10
(If a warm up set is need add)

WOD- Teams of 3 or Partners
15 thrusters
4k row
15 push ups for time 

This is workout for a 3 person team. 
Team member #1 starts on Thrusters
Team member #2 starts on the row
Team member #3 starts on push ups
Team members rotate once the 15 Thursters are complete.
~Stay in the order of thursters>row>push ups>thrusters.
~Goal is to do the thrusters unbroken
~Time is done once 4000m is completed by the team
*~*If there are 2 ppl on a team row is 3000 and switch after partner 1 does thrusters AND push ups.


Wednesday, March 6th, 2019

Warm up
- 4 rounds
200m run
250m Bike 
Alternate with
10 jumping pull ups
10 overhead pvc squats
10 snatch balance

Foam roller upper thoracic stretch

Bar muscle up progression

Burgner Snatch Warm Up

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

10 Chest-to-bar Pull-ups
10 Squat Snatches, 95/65 lbs 
10 Chest-to-bar Pull-ups 
10 Overhead Squats, 95/65 lbs 
10 Chest-to-bar Pull-ups 
10 Power Snatches, 95/65 lbs

**RX+ (Bar muscle ups) 115/75


Endurance for Wednesday, March 6th

WOD 1: Fight Gone Bad Style
1 Min At Each Station to complete:
Assault bike=30 seconds on/30 second rest
KB swings=15 reps
Push Press=15 reps
Mntn Climbers=30 reps=each leg one rep
V-ups=15 reps

WOD 2: For time:
Row, 500 m
Run, 500 m
Row, 250 m
Run, 200 m

Thursday, March 7th, 2019

Warm up
- twice of the both 
Rowing Bowling 100m
1st Round: each m over 1 lunge per leg plus 1 burpee
2nd Roun: each m over 1 sit up and 1 air squat

Curtis P instruction w pvc pipe then

Strength- 3 minutes for warm up
Then 7 Minutes to find a
1 Rep Curtis P max of the day

WOD- Every 1 min for 10 mins, alternating between.
Row or Bike Calories 
5 Dumbbell Curtis Ps, 50/35 lbs
Every 1 min for 10 mins, alternating between:
8 Slam Ball V-Ups + 4 Burpee Box Jump Over, 24/20 in
Row or Bike Calories

This workout 2 – 10-min EMOMs (Every minute on the minute). The first EMOM is alternating between 1 min of Row or Bike for Calories and 5 Dumbbell Curtis P’s (5 Rounds of Each). The second EMOM is alternating between 1 min of Row or Bike and 8 Slam Ball V-Ups + 4 Burpee Box Jump Overs (Again, 5 rounds of Each).

The Row/Bike is designed as active recovery, and rest is built in after the Curtis P’s in the first EMOM and V-Up + Burpee Box Jump Overs in the second.

Friday, March 8th, 2019

Warm up
- 300m plate over head run
10 S2OH plate
10 plate Russian twist
200m plate OH run
10 plate squats
10 plate lemon squeezers
100m plate OH run
10 G2OH
10 plate crunches

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

WOD- 3 cycles-
Athletes have 5 minutes to complete: 
Run, 400 m 
10 Ring Dips 
10 Shoulder-to-Overheads, 135/95 lbs 

Rest 1 min between each cycle.
Athletes who complete the workout in under 5 minutes will have additional rest.


Saturday, March 9th, 2019

CrossFit Friends & Family

WOD: For time:
30 Overhead Walking Lunge With Plates, 45/25 lbs
30 Knees-to-elbows
30 Sit-ups
30 Row Calories
30 Sit-ups
30 Knees-to-elbows
30 Overhead Walking Lunge With Plates, 45/25 lbs

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