March 9th-March 14th CrossFit

• This is the last week of the CrossFit Open! One more workout to go!

• Don't forget to submit 26.2 scores by Monday March 9th at 5pm.

• We will be celebrating the last CrossFit Open workout party on Monday March 9th during the 4:15pm and 5:15pm class! Come for a celebratory popcorn and beverage after Mondays WOD 3/16

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Monday March 9th, 2025

Part 1:

Every Minute on the minute for 20 minutes:

Minutes 0-5 minutes 1 Snatch High Pull

Minutes 6-10 minutes 1 Hang Squat Snatch

Minutes 11-20 minutes 1 Squat Snatch

Intermediate

Same as RX

Scaled

Every Minute on the minute for 20 minutes:

Minutes 0-5 minutes 1 Snatch High Pull

Minutes 6-10 1 Hang Power Snatch

Minutes 11-20 1 Power Snatch + OverHead Squat

Score: Load

Part 2:

3 Rounds

Each Round is on a 5 Min Clock

• 400M Run

• Max Toes to Bar or Abmat Sit Ups

Score Total # of Toes to Bar or Abmat Sit Ups

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Monday March 9th, 2025 Alternate Workout

• Need to redo 26.2 or need to do the Open Workout. Please let Coach Ivan know.

For time:

CrossFit Open WOD 26.2

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 jumping pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

Time cap: 15 minutes

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

Score For Time

*Don't forget to submit your score 3/9 5:00pm

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Tuesday March 10th, 2025

Strength SuperSet

Seated Box Back Squat

5X3 Reps 75-80% Pause 1-2 sec on box. Explode

20 Hollow Rocks

Score Load of Back Squat

WOD

2 Rounds

0:00-1:00

Max Deadlift 95/65

1:00-2:00

Max Hang Power Clean 95/65

2:00-3:00

Max Back Squat 95/65

3:00-10:00

Run 800m

*rest for the remainder of the time

Score 2 Scores For Time and Total # of Reps each round

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Wednesday March 11, 2026

Warm-Up

Tabata Assault Bike

• Inch Worms

• Lizards

• Bear Crawl Forward & Back

• Crab Walk Forward & Back

Warm-Up Game

Wheelbarrow Hungry Hungry Hippo

Gymnastic Skill

Handstands

Handstand Push-Ups

Handstand Walks

Headstands

Wall-Walks

15 Min AMRAP

2-4-6-8-10-etc

Shoulder to Overhead

Pull-ups

Handstand Push-Ups (Kipping or Strict)

10/8 Cal Bike

RX 135-155/85-95

Intermediate 115-135/75-85

Scaled 95-105/55-65 or Dumbbells/ Box Push-ups/ Pike Push-Ups

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Thursday March 12, 2026

Strength

200M Bicep Curl Row Challenge

Who has the fastest time?

Skill

Max Box Jump Height

Score Height

4 Rounds

30 Seconds on 30 Seconds Rest/Transitions

Bench Hops (both hands on bench)

DB Bench Press 50/35

Bench Jumps

Row Pikes (Feet On Rower)

Burpees Over Rower

DB Walking Lunges 50/35

Score Total # of Reps

*If its a large class. Half start on Bench Hops the other half start on Row Pikes.

***If its a really large class. Half start on 0 secs.... the other start on 30 secs...

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Friday March 13, 2026

***TBD CrossFit Open Workout 26.3

Last one for 2026

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Saturday March 14th, 2026

***TBD Depending on whats programmed for the CrossFit Open***