top of page

CrossFit / Tue, Sep 23

Pre WOD Skill

10 minute EMOM of:

1-2 Wall Walks


WOD / Rx

3 Rounds of:

10 Chest To Bar Pull-ups

8 Clean & Jerk 165/105

250 Meter Run


WOD / Scale

3 Rounds of:

10 Ring Rows

8 Clean & Jerk 95/65

200 Meter Run


Stretching

1:00 Forward Fold

1:00 Pigeon Stretch/leg



 
 
 

Recent Posts

See All
March 3-7th CrossFit

March Events: Saint Patricks Day Tuesday March 17th wear green! Birthday WOD Matt N. 3/20 *if you have a birthday wod in March please let us know. Would love to program a birthday WOD for you Congrats

 
 
 
Strength | March 3 - 7

DAY 1 – LOWER BODY HYPERTROPHY A) Back Squat 5×8 @ 70% of Back Squat 1RM 3 sec eccentric Rest 90 sec B) Romanian Deadlift 4×10 @ ~60–65% Deadlift 1RM Slow stretch, controlled tempo C) Walking DB Lunge

 
 
 
Monday March 2, 2026

Strength (13 mins) Build to 3X5 Hang Squat Cleans Set 1: Moderate Set 2: Challenging Set 3: Heavy But Clean Reps Rest 90 sec -2 min between sets WOD 12 MIN AMRAP 3 Toes to Bar 3 Hang Cleans 6 Toes To

 
 
 

5 Comments

Rated 0 out of 5 stars.
No ratings yet

Add a rating
Jonathan Shores
Jonathan Shores
Sep 24, 2025
Rated 5 out of 5 stars.

9:35 scaled @ 135#

Good one but hot as hell

Edited
Like

Debbie
Sep 24, 2025

Scaled

13:00

10 kipping pull-ups

8 C&Js @ 65#

250m run

Like

Ganesh Subramanian
Ganesh Subramanian
Sep 23, 2025
Rated 5 out of 5 stars.

11:17; #85

Like

Nick Vay
Nick Vay
Sep 23, 2025
Rated 5 out of 5 stars.

9:55


Scaled at 135#. Rest Rx

Edited
Like

joetorrano
Sep 23, 2025

15:50 RX

Like
bottom of page