March 3-7th CrossFit
Updated: Mar 9
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
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