Today’s WOD

Each day a new WOD is posted and it’s part of a complete program designed to improve your strength and conditioning.

View today’s WOD for each class below and we look forward to seeing you at the gym.

CrossFit WOD, March 30, 2020

3/30/20 FIT60

Back Squat (Build to a heavy set of 5 over 5 sets )
Heaviest set is your score
Metcon (Time)
"Simple Plan"
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row

CrossFit WOD, March 29, 2020

3/29/20 FIT60

Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
2 Rope Climbs
12 Dumbbell Hang Clean and Jerks (50/35)
21 AbMat Sit-ups

Rope climb substitutions
* Reduce Reps
* 2 Half Rope Climbs
* 4 Seated Rope Pulls
* 6 Strict Pull-ups + 6 Knees to Chest
* 8 Kipping Pull-ups + 8 Knees to Chest

CrossFit WOD, March 28, 2020

3/28/20 FIT60

Metcon (Time)
For Time (30 Minute Cap):
3 Rounds:
21/15 Calorie Bike
15 Toes to Bar

15 Thrusters (95/65)
15 Thrustrers (115/85)
15 Thrusters (135/95)

3 Rounds:
21/15 Calorie Bike
15 Barbell Facing Burpees

CrossFit WOD, March 27, 2020

3/27/20 FIT60

Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit WOD, March 26, 2020

3/26/20 FIT60

Metcon (AMRAP – Reps)
"Caesar’s Palace"
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

*If you don’t have a bench, replace the bench press with strict press

CrossFit WOD, March 25, 2020

3/25/20 FIT60

Metcon (Time)
"Farmers Only"
5 Rounds
10 Kettlebell Swings (70/50)
200′ Single Arm Farmers Carry (70/50)
20/15 Calorie Bike

CrossFit WOD, March 24, 2020

3/24/20 FIT60

Triple Threat (3 Rounds for reps)
On the 0:00 – 1 Mile Run
On the 10:00 – 100/70 Calorie Row
On the 20:00 – 100/70 Calorie Bike

*30 Minute Cap*
Enter all three of your times separately and Wodify will add the total together for your final score

CrossFit WOD, March 23, 2020

3/23/20 FIT60

Metcon (Time)
"Spice Girl"
For Time:
21 Power Snatches (95/65)
5 Rounds of "Cindy"
21 Overhead Squats (95/65)
5 Rounds of "Cindy"
21 Squat Snatches (95/65)

1 Round of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats

* This workout is designed to be light with a medium time domain, using weights and variations that allow us to always keep moving forward
* Goal time is somewhere between 9-16 minutes

Metcon
AFTER PARTY
## Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat*

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