03-12-24

Front Squats
10-8-6-4-3-3
Working Up in Weight to Heavy 3

5 Round EMOM
1 Front Squat with Heavy 3 Weight

10′ to Find Max Calories
Choose Bike, Row or Ski and Go!

03-11-24

4 Rounds
10 Alternating Hang DB Snatch
5 Goblet Squats with Pause at Bottom
10 Slow/Strict Knees Above 90

Quick Barbell Complex:
10′ to Find
5 Hang Clean & Press

14′ AMRAP
400m/350m Row or Ski
30 Abmat Situps
10 Burpees

03-08-24

CrossFit Open 24.2
20′ AMRAP
300m Row
10 Deadlifts
50 Double Unders

03-07-24

Endurance Work – 25′ AMRAP
400m Run
15 Russian KB Swings 70/53
Rest 2′

03-06-24

3 Rounds:
10 DB Curl & Press
20 DB Rows
5 DB Push Ups with 3 second pause
6 Lunge Steps Weighted

NFT 6-8 Rounds
10 CG Bench
10 Walking Lunges with 1 DB
5 Goblet Squats

03-05-24

Push Press
8 Rounds x 3 Reps
*Add 3 Hang Cleans after each set

16′ AMRAP
500/450m Row or Ski
2 Rounds:
4 Deadlifts
1 Hang Clean
25 Abmat Situps

03-04-24

Back Squats
5 Sets x 3 Reps
*1st Rep with 3 Second Pause
5 Sets x 3 Reps
*No Pauses
Work Up in Small Increments

10′ AMRAP
10 DBL DB Thrusters 30/20
20 DU / 50 Singles

03-01-24

CrossFit Open 24.1
For Time (15′ Cap)
21 DB Snatches
21 Burpees Over DB
21 DB Snatches
21 Burpees Over DB
15 DB Snatches
15 Burpees Over DB
15 DB Snatches
15 Burpees Over DB 21
9 DB Snatches
9 Burpees Over DB
9 DB Snatches
9 Burpees Over DB

02-29-24

Alternating EMOM
1. 20 DU / 50 Singles
2. 5 Burpees
3. :45 Plank

NFT 6-8 Rounds
5 CG Bench
10 American KB Swings
5 Goblet Squats

02-28-24

Hang Clean & Jerk
4 Attempts to Find Heavy 10 Rep Unbroken

3 Rounds
1′ On / 2′ Rest
Max DBL DB Weighted Step Overs