MARCH 2020
 

2 MARCH 2020

LABOUR DAY WOD - For Time

2 Dedlifts @90/70k

29 Pullups

2 Dedlifts

29 Pushups

2 Dedlifts

29 Air Squats

2 Dedlifts 

29 Box Jumps @24/20"

2 Dedlifts

29 Knees to Elbows

2 Dedlifts

29 Burpees 

Scaling Options Available

3 MARCH 2020

STRENGTH - 1RM Strict Press

 

WOD - 4 Rounds for Time

10 Alt Pistols

15 Hollow Rocks

20 DB Renegade Rows @25/15k

Scaling Options Available

4 MARCH 2020

TABATA - WB Oblique Curls (WB between feet)

 

WOD - For Time

35 Calorie Row

33 OH Squats @45/30k

21 Power Snatch

12 Burpee Pullups

Scaling Options Available

5 MARCH 2020

ENDURANCE - Max Devils Press in 5 Minutes

WOD - 18 Min AMRAP

1k Run

In Remaining Time

AMRAP 18 American KB Swing @24/16k

10 Chest to Bar Pullups

Scaling Options Available

6 MARCH 2020

ENDURANCE - 6 Min AMRAP

8 Tricep Pushups

8 Second Dip Hold

(Beat 22/1)

 

WOD - 3 Rounds for Time

10 DB Squat Clean to Thruster (Cluster) @2 x 20/12.5k

20 Russian KB Swing @24/16k

30m Plate Push @20/15k

 

Scaling Options Available

7 MARCH 2020

Partner WOD - For Reps

15 Min AMRAP

2 Muscle Ups

8 Cal Row

8 Back Squat @80/60k

Then 10 Min ARMAP

1 Rope Climb

15 Power Snatch @40/25k

Then 5 Min ARMAP

21 Double Unders 

5 Bar Facing Burpees

3 Dedlifts @60/40k

Scaling Options Available

9 MARCH 2020

SKILL - DB Dedlift to Highpull without early pull work

 

WOD - CrossFit OPEN 20.1 (15 Min CAP)

10 Rounds for Time

8 Ground to Overhead @45/30k

10 Bar Facing Burpees

Scaling Options Available

10 MARCH 2020

WOD - For Time

9 Clean & Jerk @60/40k

50 Double Unders

21 HSPU

7 Clean & Jerk

50 Double Unders

15 HSPU

5 Clean & Jerk

50 Double Unders

9 HSPU

Scaling Options Available

11 MARCH 2020

ENDURANCE - 5 Min Max HS Walk Distance

 

WOD - For Time

25 Pullups

25 DB Thrusters @2 x 17.5/10k

25 Toes to Bar

25 DB Thrusters

25 Pullups

Scaling Options Available

12 MARCH 2020

ENDURANCE - 5 Min Max Burpees

WOD - 10 Rounds for Time

10 Hollow Rocks

10 Alt Pistols

400m Run / 500m Row

Scaling Options Available

13 MARCH 2020

STRENGTH - 1RM Back Squat

 

WOD - For Time

25 Box Step Overs @2 x 15/10k 20"

25 Toes to Bar

25 Box Step Overs

25 Burpee Box Jumps

25 Box Step Overs

25 DB Devils Press 

25 Box Step Overs

Scaling Options Available

14 MARCH 2020

Partner WOD - 22 Min Clock

GI JANE

100 Burpee Pullups

Remaining Time

10 Cal Row

15 KB Swing @24/16k

10 Box Jump Overs @24/20"

Scaling Options Available

16 MARCH 2020

STRENGTH - 1RM Hang Snatch

WOD - 3 Rounds for Time

40 Wall Balls @9/6k

20 Hang Snatch @45/30k

Scaling Options Available

17 MARCH 2020

ENDURANCE - 10 Min EMOM

ODD - 10 Dips

EVEN - 20 American KB Swing @24/16k

 

WOD - 16 Min AMRAP

5 Manmakers @2 x 17.5/10k

10 x 10m Shuttles

10m HS Walk

10 x 10m Shuttles

Scaling Options Available

18 MARCH 2020

ENDURANCE - 3 Rounds for Time (12 Min CAP)

20 Wall Balls @9/6k

200m Run 

From 24/2/20

 

WOD - 5 Rounds For Time

15 OH Squats @45/30k

5 Muscle Ups / 10 Jumping Muscle Ups

Scaling Options Available

19 MARCH 2020

ENDURANCE - 3 x 250m Row within 1 min each

(Rest as needed between)

WOD - 4 x 5 Min Rounds (for Clean Reps)

400m Run

Then 3 Rope Climbs

Max Dedball (BB) Cleans

Scaling Options Available

20 MARCH 2020

WOD - 20 Min AMRAP 

1 Power Clean @70/50k

1 Round CINDY

(5 Pullups, 10 Pushups, 15 Air Squats)

2 Power Clean @70/50k

1 Round CINDY

3 Power Clean @70/50k

1 Round CINDY

ETC

Scaling Options Available

21 MARCH 2020

Group WOD Walking Off the War Within

Meet at Ray Finlayson Sporting Oval @8am for 8:30am Start

Scaling Options Available

23 MARCH 2020

ENDURANCE - 3 Rounds for Quickest Time

20 Russian KB Swing @24/16k

20 Burpee Box Jump Overs @20" 

WOD - 12 Min EMOM

8 Push Jerk @45/30k

AMRAP Slam Balls

Scaling Options Available

24 MARCH 2020

WOD - For Time

10-9-8-7-6-5-4-3-2-1

Hang Squat Snatch + OH Squat @45/30k

Scaling Options Available

25 MARCH 2020

STRENGTH - 1RM Hang Clean

 

WOD - 5 Rounds For Time

10 Toes to Bar

20 Pushups

30 Wall Balls @9/6k

Scaling Options Available

26 MARCH 2020

WOD - For Time

Buy In - 5 x 200m Sprints within 1 Minute Each with 1 Min Rest Between Each 

Then

10, 20, 30, 40 KB/DB Ste On & Over @24/16 or 25/15k 20" 

100, 80, 60m KB/DB Carry

Scaling Options Available

27 MARCH 2020

WOD - 4 Rounds for Time

400m Run

15 OH Squats @45/30k

60 Double Unders

AFTER BURNER - Tabata

V-Ups

Scaling Options Available

28 MARCH 2020

WOD - For Time

3 Rounds

10 Devils Press @2 x 15/10k

3 Muscle Ups

4 Rounds 

10 DB Thrusters @2 x 15/10k

10 Burpee Box Jump Overs @20" 

5 Rounds 

10 Burpee DB Cleans @ 2 x 15/10k

10 Box Jumps @20" 

Scaling Options Available

23 MARCH 2020

WOD - 5 Rounds for Time

10 Superman Rocks

10 Supermans

10 Second Superman Hold

1 Min Rest

Scaling Options Available

24 MARCH 2020

WOD - For Time

500 Double Unders / 1000 Skips

Scaling Options Available

25 MARCH 2020

WOD - 3 Rounds For Time

10 HSPU

200m Run

Scaling Options Available

26 MARCH 2020

WOD - For Time

Buy In - 5 x 200m Sprints within 1 Minute Each with 1 Min Rest Between Each 

Then

Burpees

Jumping Air Squats

Push Ups

Scaling Options Available

27 MARCH 2020

WOD - For Time

Tabata Pushups

Tabata Sit Ups

Tabata Lunges

Tabata Tricep Dips

AFTER BURNER - Tabata

V-Ups

Scaling Options Available

28 MARCH 2020

WOD - HEY BUDDY For Time 

Buy In - 250m Run

Then

5 Rounds

10 Lunges

10 Air Squats 

10 BF Situps

8 Burpees

Buy Out - 250m Run

Scaling Options Available

30 MARCH 2020

ENDURANCE - 3 Rounds for Time

20 Tuck Jumps

20 Air Squats

WOD - 18 Min AMRAP

5 Strict Muscle Ups/Chest to bar Pullups

8 DB Alt Snatches @17.5/12.5k

24 Box Jumps @20"

13 Burpees

Scaling Options Available

31 MARCH 2020

WOD - 4 Rounds For Time

10 Push Press @50/35k

20 Squat Cleans

Scaling Options Available

30 MARCH 2020

ENDURANCE - 3 Rounds for Time

20 Tuck Jumps

20 Air Squats

WOD - 100 Burpees

Scaling Options Available

31 MARCH 2020

WOD - 6 Rounds for Time

20 Pike Pushups

20 Walking Lunges

Scaling Options Available

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