March 2021

3 Front Squats EMOM x 3 min Rest 2min / add weight 2 Front Squats EMOM x 3 min Rest 2min / add weight 1 Front Squat EMOM x 3 min (from floor) Main Site WOD 20min AMRAP: 25 Over Bar Burpees15 Bodyweight Back Squats Core Development & Stretching 1min High Plank Hold2x30sec Butterfly Stretch2x30sec […]

15min Build Up to a 1 RM Power Clean “HALL” 5 Rounds For Time: (35min cap)3 Cleans 225/155lbs MRX 185/125lbs200m Run20 Kettlebell Snatches (10ea arm) 24/16kgs MRX 20/12 Rest 2min after each round U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine

OPEN WOD 21.2 For Time: (20 min cap) 10 Dumbbell Snatch 50/35 Ages 14-15 and 55+ 35/20 15 Burpee Box Jump Overs 24″/20″ Ages 55+ 24″/20″ step-ups allowed 20 Dumbbell Snatch 15 Burpee Box Jump Overs 30 Dumbbell Snatch 15 Burpee Box Jump Overs 40 Dumbbell Snatch 15 Burpee Box Jump Overs 50 Dumbbell Snatch

Bench Press E3MOM5 sets X 10 reps @ 65-75% 5 Rounds For Time: (21min cap)6 Handstand Push-Ups RX+Strict MRX 2/4″rise OR Strict Press 9 Barbell Push-Ups MRX Push-Ups12 Hang Snatch 95/65 RX+115/75 MRX 75/55 15 Pull-Ups MRX Ring Rows OR 1 Rope Climb 15’ MRX 1×10′ Core & Chest Development 25 DB Bench Press 10 Skin the Cats 25 Band

WOD “The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run 17 Green Goblet Squats (Kettlebell) 17 Irish Kettlebell Swings = 1 Russian Swing + 1 American Swing = 1 Irish Swing by DB 1000m Isle of Man Row 17 *WB Sit-Ups 20/14lbs MRX 20/10lbs 17 St Patrick Power Snatches

*Athlete’s Choice* Death by Deadlifts and Bar Facing Burpess 225/155 MRX 185/115 In the first minute, perform 1 deadlift and 1 bar facing burpee. In the second minute, perform 2 deadlifts and 2 bar facing burpees. Continue adding one rep of each movement and see how long you can last. If needed, sit out a

3 Thrusters EMOM x 3 min Rest 2min / add weight 2 Thrusters EMOM x 3 min Rest 2min / add weight 1 Thruster EMOM x 3 min (from floor) 4min AMRAP: 20 Box Jumps 24/20″ RX+30/24” MRX 20/18″ 10 Thrusters 95/65 RX+115/75 MRX 75/55 2min Rest 4min AMRAP: 20 Box Step-Ups 10 Thrusters Core

“PAUL PENA” 7 Rounds For Time: (35min cap) 100-meter sprint19 Kettlebell Swings 32/24kgs MRX 24/16kgs10 Burpee Box Jumps 24/20″ MRX 20/18″ Rest 3 minutes Army CPT Paul Pena, 27, of San Marcos, Texas, died on Jan 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River

OPEN WOD 21.1 For time: (15 min cap) 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Scaled athletes: perform scaled wall walks and single unders Foundations: perform bear crawl and jumping jacks ******************************************************************* We will be hosting The Open in ALL regular classes today!

“Run, Lift, Row & Go” by DB 3 Rounds For Time: (40min cap) 400m Run/Row or 1km Assault Bike15 Deadlifts 155/105lbs MRX 115/75 10 Hang Cleans5 Shoulder to Overhead400m Row/Run or 1km Assault Bike5 Chest to Bar MRX Pull-Ups10 Barbell Push-Ups MRX Push-Ups 15 Air Squats Core & Handstand Development 60ft Handstand Walk or 6 WallWalks 120ft Bear Crawl1min High