CROSSFIT – Sat, Mar 21 PARTNER WOD (AMRAP – Rounds and Reps) 26MIN PARTNER AMRAP 250M RUN TOGETHER12 BB HANG POWER CLEAN 35/25KG (YGIG)10 BOX JUMPS (YGIG)10 HANGING KNEE RAISES (YGIG)
Monthly Archives: March 2026
CROSSFIT – Fri, Mar 20 Deadlift (Weight) DEADLIFTS 4X6 PROGRESS TO 75% AMRAP (AMRAP – Rounds and Reps) 16 MIN AMRAP 12 WALLBALLS 9/7KG10 PULL UPS8 BURPEE OVER BAR250M RUN
CROSSFIT – Thu, Mar 19 TTB SKILLS TOES TO BAR SKILLS 15-20 MINS SKILLS 4X8 TTB/KTE AMRAP 8MINS (AMRAP – Rounds and Reps) 12 DB/KB THRUSTERS 24/16KG12 V SIT UPS 100M RUN 4 MINS REST LADDER FOR TIME (AMRAP – Rounds and Reps) LADDER FOR TIME 2-4-6-8-10-12-14-16 ETC TTB/KTEBURPEES
CROSSFIT – Wed, Mar 18 BENCH PRESS (Weight) UPPER BODY BENCH PRESS 6X5 PROGRESS TO 85%SUPERSET WITHSINGLE ARM KB ROW 6X8 EACH ARM EMOM 16 MIN EMOM 4 ROUNDS MIN 1 – 16 KB THRUSTERS 24/16KGMIN 2 – 12 PUSH UP TO SHOULDER TAPMIN 3 – 15 PLATE LEG RAISES 15/10KGMIN 4 – 100M RUN
CROSSFIT – Tue, Mar 17 SNATCH (Weight) 20 MIN SNATCH COMPLEX(DO NOT DROP BAR) 2 SNATCH DEADLIFT2 HANG SNATCH2 OVER HEAD SQUAT AMRAP (AMRAP – Rounds and Reps) AMRAP 1 8 MINS12 WALL BALLS 9/7KG10 BOX JUMP OVERS8 TTB/KTE 4 MINS AMRAP 2 8 MINS12/10 CAL ROW10 BURPEE OVER BAR12 KB SWINGS RUSSIAN
CROSSFIT – Mon, Mar 16 BACK SQUATS (Weight) TEMPO BACK SQUATS Tempo: 3-1-0-14X5 @ 65% AMRAP (AMRAP – Rounds and Reps) 16 MIN AMRAP 14 ALT V SIT UPS12 KB FRONT SQUATS 24/16KG10 KB RDL 24/16KG8 KB REVERSE LUNGES 24/16KG
CROSSFIT – Fri, Mar 13 HSPU (Checkmark) HSPU/PIKE PU’S5X6 WITH 3 SEC DOWN/ EXPLODE UP GYMNASTICS HSPU/PIKE PU’S 5X6 WITH 3 SEC DOWN/ EXPLODE UP WOD (AMRAP – Rounds and Reps) AMRAP 8 MINS 8 PULL UPS 8 PLATE AB MAT SIT UPS 6 HSPU/PIKE PU’S 4 MINS REST EMOM 2 ROUNDS MIN 1 30 […]
CROSSFIT – Thu, Mar 12
CROSSFIT – Wed, Mar 11 BENCH PRESS Bench Press (BENCH PRESS Bench Press 4×8) 10 MIN AMRAP (AMRAP – Rounds and Reps) WOD 10 Min AMRAP 5+5 KB Push Press 16/12KG 10 Deadlifts 50/35kg 15 Air Squats RX 20/16KG AB Finisher
CROSSFIT – Tue, Mar 10 TUESDAY ENDURANCE PARTNER AMRAP WOD 1 (AMRAP – Rounds and Reps) Partner AMRAP 12 min 12/9 Cal ROW 15 Kettlebell Swings (24/16 kg) ( One person completes full round while other does OH Plate hold 20/10KG) 8 min rest PARTNER AMRAP WOD 2 (AMRAP – Rounds and Reps) WOD 2 […]