Monday March 16th-Saturday March 21st CrossFit
- Coach Ivan
- 12 minutes ago
- 3 min read
Don't forget to post your CrossFit Open Score Monday March 16th before 5pm
Congratulations on competing in 2026 CrossFit Open. Next up is Semifinals!
Monday March 16th enjoy a beverage after 4:15pm and 5:15pm class for competing in the CrossFit Open
Congratulations to Coach Matt for competing @ Miami Wodapoolza
Tuesday March 17th St Patricks Day Wear Green!
Happy Birthday to Matt N. Friday March 20th
If you have a birthday in March please let us know so we can program a Birthday WOD
Monday March 16th, 2026
10 Min EMOM (Cardio)
100M Jog/Sprint
*rest for the remainder of the minute
Score: Slowest Time
Every 2 Mins for 20 Mins
1 Squat Clean + 1 Front Squat + 1 Jerk 65-75% of max C&J
5 Burpees Over Bar
(last 2 minutes of complex max burpees over bar)
Score Load
Monday March 16th, 2026 Alternative WOD
For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Tuesday March 17th, 2026 Happy St. Patricks Day!
Pre-WOD 10 minutes of Double Under Practice
10 Unbroken, 20 Unbroken, 30 Unbroken...... keep adding 10 Reps
If you mess up go back to the beginning of the rep you are on....
St. Paddy's Day Pump
10 Rounds For Time
10 Bench Press 60-70%
20 Medball Russian Twist + Sit Up 20/14
Wednesday March 18th, 2026
"Fight Gone Bad!"
3 Rounds of:
1 Minute Wall-ball 20/14
1 Minute Sumo deadlift high-pull 75/55
1 Minute Box Jump 20
1 Minute Push-press 75 pounds/55
1 Minute Row (Calories)
Score: Total # of Reps
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Thursday March 19th, 2026
Skill
Chest to Bar Pull-Ups
For Time:
10-20-30-40-50
Plate Ground to Overhead
5-5-5-5-5
Chest to Bar Pull-Ups
10-10-10-10-10
Push Up On Plate
(one arm on plate one arm off plate, then switch arms) (5 on each arm)
100M-200M-300M-400M-500M
Run
Score For Time
Time Cap 25-33 Minutes
Run Spots:
100M Forward Motion
200M BTI
300M Forward Motion & Back + BTI
400M Poppy Bank
500M Pass Domincos Green Post
Ground to Overhead Weight:
10 Reps 45-55lb RX 35-45lb Scaled
20 Reps 35-45lb RX 25-35lb Scaled
30 Reps 25-35lb RX 10lb-15lb Scaled
40 Reps 15-25lb RX 5lb-10lb Scaled
50 Reps 10-15lb RX 2.5-5lb Scaled
Friday March 20th, 2026 Happy Birthday Matt N.
Strength
5X5 Front Squat
Set 1: 60 Percent
Set 2: 70%
Set 3: 75%
Set 4: 80%
Set 5: 80-85%
Score Total Load
4 Rounds For Time:
500M Run
30 Russian Kettle Bell Swings 53/35
20 Hang Dumbbell Snatches (alternating) RX 40-50/25-35
15 Lateral Jumps Over Barbell
10 Front Squats RX 95-115/65-85
Rest 1 minute between Rounds
Score
Saturday March 21st, 2026
Teams of two. (Only 1 person works at a time)
30 Minute AMRAP 100 Double Unders
100 Cals of Choice (Bike, Rower, Ski Erg)
80 DB Floor Press 50/35
80 Abmat Sit Ups
60 DB Power Clean 50/35
60 Push-Ups
40 DB Russian Twist 50/35
40 DB Push Press 50/35
Score Rounds and Reps
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