3/18/24

Black/Blue/Grey WOD

“Green Machine”

7 Rounds For Time of:
5 Devil’s Press (50/35)
10 Toes-to-Bar
25 Double Unders

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3/15/24

Black/Blue/Grey WOD

“CrossFit Open WOD 24.3”

All for time:

5 rounds of:
10 thrusters (95/65) (65/45)
10 chest-to-bar pull-ups (Jumping Chest-to-Bar Pull-Ups)

Rest 1 minute, then:

5 rounds of:
7 thrusters (135/95) (95/65)
7 bar muscle-ups (Chin-over-Bar Pull-Ups)

Time cap: 15 minutes

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3/13/24

Black/Blue/Grey WOD

“Lynne”

5 Rounds For Total Reps:
Max Set Bench Press (Men – Bodyweight, Women – 3/4 Bodyweight) (M – 3/4 BW, W – 1/2 BW) (M – 1/2 BW, W – 1/3 BW)
Max Set Strict Pull-Ups (Kipping Pull-Ups) (with Bands)
*Start each movement (NOT each round) every 3 minutes

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3/12/24

Black/Blue/Grey WOD

“Road Runner”

As Many Rounds As Possible in 20 Minutes of:
400m Run
24 Strict Sit-Ups
6 Clean & Jerks (165/110)
*If you can complete 5 Rounds under 20 minutes, then it is For Time

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3/11/24

Every Minute On the Minute Complete 1 Hang Snatch (Power or Squat) for 11 Sets

Then…..

Black/Blue/Grey WOD

“Osprey”

5 Rounds For Time of:
12 Knees-to-Elbows (Toes-to-Bar) (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
12 Weighted Pistols, Alternating (35/20) (Pistols) (Assisted) (Goblet Squats)

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3/8/24

Black/Blue/Grey WOD

“Open WOD 24.2”

As Many Rounds As Possible in 20 Minutes of:
300m Row or 300m Run or 300m Ski or 750m Bike
10 Deadlifts (185/125)
50 Double Unders
*Please give anyone that is actually signed up for the Open priority over the rowers today

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3/6/24

Black/Blue/Grey WOD

“Mama Bear”

For Time:

2 Rounds of:
16 Deadlifts (135/85)
16 Toes-to-Bar
16/12 Push Ups

2 Rounds of:
12 Deadlifts (225/155)
12 Toes-to-Bar
12/9 Push Ups

2 Round of:
8 Deadlifts (315/205)
8 Toes-to-Bar
8/6 Push Ups

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3/5/24

Black/Blue/Grey WOD

“Love & War”

4 Rounds, Each Round Starting Every 6 Minutes:
24/18 Calorie Bike
18 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
12 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
6 Snatches (135/85) (95/65) (65/45) (45/35)
*Score = Your Slowest and Fastest Round Times Added Together
*If  you cannot complete a round inside of 6 minutes, then just 
complete 4 Rounds For Time

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