Category: WOD
Monday March 18, 2024 'Tuesday Workout'

Workout: For Time

Teams of 2

800m run *RX+ with 40lb/30lb Sandbag*

3000m/2800m Row

120/100 Cal. Echo/Ski

1500m/1300m Row

800m Run *RX+ with Sandbag*

Sunday March 17, 2024 'Monday Workout'

Strength: Pause Back Squats 5×3 **1 second pause in the bottom of squat**

Workout: For Time

3-6-9-6-3 Power Cleans RX(155lb/105lb) RX+(185lb/135)

15 Wallballs RX(20lb/14lb,10ft/9ft)

3-6-9-6-3 Wall Walks

Thursday March 14, 2024 'Friday Workout'

Workout: CF OPEN 24.3

RX:

5 rounds of:     
    10 thrusters, weight 1
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

Scaled:

5 rounds of: 
    10 thrusters, weight 1
    10 jumping chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

Wednesday March 13, 2024 'Thursday Workout'

Strength: For Quality

5-5-5-5 Strict Press

10-10-10-10 Ring Rows

15-15-15-15 Air Squats

Workout: For Time

50m KB Front Rack Carry Buy In

21-15-9 Crossovers

42-30-18 Situps

21-15-9 Push ups

50m KB Front Rack Carry Buy out

Tuesday March 12, 2024 'Wednesday Workout'

Workout: For Time!

Teams of 2

2000m/1800m Row

50 Cal. Echo

25 Power Cleans RX(115lb/75lb) RX+(135lb/95lb)

1600m/1400m Row

40 Cal. Echo

20 Power Cleans

1200m/1000m Row

30 Cal. Echo

15 Power Cleans

800m/600m Row

20 Cal. Echo

10 Power Cleans

400m/200m Row

10 Cal. Echo

5 Power Cleans

Monday March 11, 2024 'Tuesday Workout'

Strength: Push Jerk 5-5-4-4-3-2-1

Workout: For Time!

30 Wallballs RX(20lb/14lb, 10ft/9ft)

20 Toes To Bar

10 Wall walks

200m Run

30 Wallballs

20 Toes To Bar

15 Handstand Push ups

200m Run

30 Wallballs

20 Toes To Bar

20 Strict HSPU

200m Run

Sunday March 10, 2024 'Monday Workout'

Strength: Back Squats 5×4

Workout: For Time

3 Rounds

10 Power Snatches RX(95lb/65lb) RX+(135lb/95lb)

10 Pull Ups

2 Rounds

8 Power Snatches RX(115lb/75lb) RX+(165lb/115lb)

8 Chest To Bar

1 Round

6 Power Snatches RX(135lb/95lb) RX+(185lb/135lb)

6 Bar Muscle Ups

Friday March 8, 2024 'Friday Workout'

Workout: CF OPEN 24.2

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts RX(185lb/135lb) Scaled(135lb/95lb)
50 double-unders/ Scaled 50 Single unders

Wednesday March 6, 2024 'Thursday Workout'

Strength:

3×8 DB Strict Press + 3×8 DB Hammer Curls

3×8 DB Bench + 3×8 DB Bent Rows

Workout: For Quality

25-20-15-10

Cal. Row/Ski/Echo

Situps

Russian Swings *You Pick weight*

Tuesday March 5, 2024 'Wednesday Workout'

Strength: Power Snatch 3-3-3-3

Workout: For Time!

5-4-3-2-1 Wall Walks

15-12-9-6-3 Front Squats RX(95lb/65lb) RX+(115lb/75lb)

5-4-3-2-1 Shuttle Runs **20m per rep**