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 on completing CrossFit Open workout 26.1 *2 more workouts to go...... Don't forget to submit your workouts Monday before 5pm. Celebration after the last open workout Friday Night Lights Friday March 13th, 2026

---

Tuesday March 3rd, 2026

Warm-Up

400M Jog

10 Min Barbell Prep

5 Push Press

5 Deadlift

3 Push Press

3 Deadlift

Load: Build up for 10 mins with the same weight for both movements

Strength

5X3 Deadlift 75-85%

WOD

For Time:

400M Run

30 Push Press

400M Run

30 Push Press

30 Deadlift

400M Run

30 Deadlift

400M Run

Score For Time

Time Cap 20 Mins

RX: Push Press 95/65

RX: Deadlift 225/155

Intermediate: Push Press 75/55

Intermediate: Deadlift 185/125

Scaled: Push Press 65/45

Scaled: Deadlift 135/95

55+: Push Press 65-75/45-55lb

55+ Deadlift 155-185/95-125

---

Wednesday March 4th, 2026

WOD

Every 5 Mins X 5 Rounds (25 Minutes)

25/20 Cal Row

20 Back Rack Walking Lunges

*Rest for the remainder of time

RX 95/65

Intermediate 75/55

Scaled 65/45

55+ 45-75/35-55lb

Score Load and slowest round

*If its a large class. Group 1 starts rowing at 0:00, lunges at 2:00

Group 2 starts lunges at 0.00, rows at 3:00

Core Finisher

4 Rounds

10 Weighted Knee Raises

30 Hollow Rocks

10 ab roll outs (same barbell as wod)

---

Thursday March 5th, 2026

Skill

Double Under Practice

Short sets, high focus on form and efficiency not volume.

*Double Under's are usually programmed in the CrossFit Open

Strength

3X5-8 Hang Snatch 50-65%

24 Min EMOM

Minute 1: 10 Burpees

Minute 2: 45 sec Farmer Carry 70/53

Minutes 3: 10 Box Jumps 24/20

Minute 4: Hang Snatch

Hang Snatch

RX 50-60%

Intermediate 40-50%

Scaled/55+ 30-40%

---

Friday March 6th, 2026

CrossFit Open WOD TBD

---

Saturday March 7th, 2026

TBD on what is programmed for the CrossFit Open