Daily WOD

Tuesday 3/19/24

CYCLE NOTES: Goal for strength should be to ramp up to your first working set so you can get heavy and stay heavy through all 5 sets. The workout is really all about the final set of double-unders. The question will be, can you maintain a skill we have been working on while under fatigue, …

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Monday 3/18/24

CYCLE NOTES:  For athletes doing Powerlifting total on 3/30, this week should be treated like a dry run, with the focus being on how to build to the goal weight (and beyond). All athletes can benefit from practicing this. Sticking to the rep scheme to practice speed and form, while leaving gas in the tank …

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Sunday 3/17/24

  TODAY’S SCHEDULE 9:30 – 10:30am: HIIT BOOTCAMP 9:30 – 10:30am: OPEN GYM 10:00 – 10:45am: KidsFit 10:30 – 11:30am: OPEN GYM 10:45 – 11:30am: HardCORE 10:45 – 11:30am: YouthFit

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Saturday 3/16/24

  WORKOUT:   CrossFit Open 24.3 RX For time: 5 rounds of: 10 Thrusters, 95/65 lbs 10 Chest-to-bar Pull-ups — then — Rest 1 min — then — 5 rounds of: 7 Thrusters, 135/95 lbs 7 Bar Muscle-ups Time cap: 15 minutes   CrossFit Open 24.3 Scaled  For time: 5 rounds of: 10 Thrusters, 65/45 …

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Friday 3/15/24

  STRENGTH: 4x A. 2/2 Turkish Get-Ups B. 16 Russian Kettlebell Swings STIMULUS: Skill practice & speed   WORKOUT: 4 Rounds For Time of: 300/200m Row 10/10 Rainbow Ball Slams STIMULUS: Core engagement under fatigue

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Thursday 3/14/24

TODAY’S SCHEDULE 6am  and 7am OPEN GYM 9:00am – 10:30am OPEN GYM 12:00pm – 1:00pm GYMNASTICS 4:30pm – 5:15pm YOUTHFIT 4:30pm – 5:30pm OPEN GYM 5:30pm – 6:30pm HIIT BOOTCAMP 5:30pm – 6:30pm YOGA MOBILITY

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Wednesday 3/13/24

  WORKOUT: Chipper for time (20:00 cap): Buy-In 400m Run Then… 200 Double Unders 20 Clean & Jerks 100 Sit-Ups 10 Clean & Jerks Then… Cash-out 400m Run   STIMULUS: Mental Fortitude

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Tuesday 3/12/24

  CYCLE NOTES: Today’s whole workout should force you to pay attention to posture, especially as it relates to shoulder function and using exercise to counteract the forward-flexion bias of modern life. Presses should get heavier with each set. Focus on slowing your hands down with the row and focus on the squeeze at the …

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Monday 3/11/24

CYCLE NOTES: The front squat is serving 2 purposes here. First, we want to check in with a movement we haven’t used in a while, and that will be a focus in the upcoming cycle. Second, the front squat is an opportunity for athletes focusing on building strength/prepping for the powerlifting total, to use an …

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Sunday 3/10/24

  TODAY’S SCHEDULE 9:30 – 10:30am: HIIT BOOTCAMP 9:30 – 10:30am: OPEN GYM 10:00 – 10:45am: KidsFit 10:30 – 11:30am: OPEN GYM 10:45 – 11:30am: HardCORE 10:45 – 11:30am: YouthFit

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