Monday 17 March 2025
Warm-up 2x10 PVC PT 10 PVC GM 5 Walkers 20s Handstand hold 10 Deadlift (Bar) 10 Hang Power clean (Bar) 10 Hang Power Snatch (Bar) 25 Cal row (at expected workout pace)*Warm up to workout weight/movements Workout*Start 6 minutes apart First heat: 0-20 mins Second heat: 6-26 mins Third heat: 12-32 mins "Open 25.3"https://games.crossfit.com/workouts/open/2025/3?division=1For time: 5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie row Time cap: 20 minutes ♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch Scaled:https://games.crossfit.com/workouts/open/2025/3?scaled=1&division=1Foundations:https://games.crossfit.com/workouts/open/2025/3?scaled=2&&division=1 ...
Friday 14 March 2025
Warm-up "Friyay"2x8 Push-ups8 Ring rows 8 Air squats 8 KB Deadlift8 KB swing 25.32x10 PVC PT 10 PVC GM 5 Walkers 20s Handstand hold 10 Deadlift (Bar) 10 Hang Power clean (Bar) 10 Hang Power Snatch (Bar) 25 Cal row (at expected workout pace)*Warm up to workout weight/movements Workout "FriYAY"4 rounds of: 12 Ring Rows 12 Kettlebell Swings 12 Goblet Squat 12 Push-ups*Rest 1 minute between rounds OR "Open 25.3"https://games.crossfit.com/workouts/open/2025/3?division=1 ...
Thursday 13 March 2025
Warm-up 2x10 Push-ups 10 Air Squats5 Jumping Squats20s Cal Bike Workout 3 Rounds For Time: 21 Wall-balls (10/7) 12 Barbell Bench Press (50/30) - Scale to a weight that is do-able for about 6 unbroken reps 21/15 Cal bike *Start on any station ...
Wednesday 12 March 2025 (16:30 first class)
Warm-up2x10 PVC PT 10 PVC GM10 Hanging knee raises10 Sit-ups10 Box Step-ups Workout10-9-8-7-6-5-4-3-2-1 T2B Power Snatch (40/30)1--2-3-4-5-6-7-8-9-10Burpee box jump over *10 T2B -> 10 Power Snatch -> 1 Burpee box jump over...
Tuesday 11 March 2025
Warm-up2x10 Ring rows 10 Bend + bow 5 walkers 10 Deadlift (bar) S&T 50/35 Cal Row for time -Then 5-5-5-5Deadlift (Touch and go) *Work up to a a moderate/heavy weightWorkoutFor Time 21 Deadlifts (100/70)9 Wall Walks15 Deadlifts7 Wall Walks9 Deadlifts5 Wall Walks ...
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