WOD

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28
Mar

Saturday

CrossFit Fixx – Online 45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1: 45s Row/Bike/Run/Jumping Jacks

Min 2: 6 Kettlebell (or DB) Deadlift + 6 Kettlebell (or DB) Swings + 3/3 Kettlebell (or DB) Push Presses

Strength – HOME

Metcon (Weight)

EMOM x 8 MINUTES*

MIN 1 – 2 Turkish Getup (R)

MIN 2 – 2 Turkish Getup (L)

*Athletes can use DB or KB for TGU

(Score is Weight)

Workout – HOME

Metcon (Time)

FOR TIME

500/400m Row (or 400m Run)

50 Alt. V-ups

400/300m Row (or 300m Run)

40 Alt. V-ups

300/200m Row (or 200m Run)

30 Alt. V-ups

200/150m Row (or 100m Run)

20 Alt. V-ups

100/75m Row (or 50m Run)

10 Alt. V-ups

(Score is Time)

28
Mar

Saturday

CrossFit Fixx – QWOD

Warm-up

Warm-up (No Measure)

1 ROUND (w/ MedBall or Backpack)

100m Run

10 BP Deadlift

10 BP Front Squats

10 Alt. Bodyweight Lunges

Immediately into …

1 ROUND

100m BP Run

10 BP Cleans

10 BP Thrusters

10 Alt. BP Lunges

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

10 Backpack Squat Cleans

12 Backpack Thrusters

16 Backpack Back Squats

200m Run w/ Backpack

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Tuck-Ups

5/5 Side Plank Rotations

(No Measure)

28
Mar

Saturday

CrossFit Fixx – Online 30

Warm-up

Warm-up (No Measure)

1 ROUND (w/ MedBall or Backpack)

100m Run

10 BP Deadlift

10 BP Front Squats

10 Alt. Bodyweight Lunges

Immediately into …

1 ROUND

100m BP Run

10 BP Cleans

10 BP Thrusters

10 Alt. BP Lunges

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

10 Backpack Squat Cleans

12 Backpack Thrusters

16 Backpack Back Squats

200m Run w/ Backpack

(Score is Time)
NC30 [AT HOME] VIDEO URL

https://vimeo.com/397740535/5dcd86784e

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Tuck-Ups

5/5 Side Plank Rotations

(No Measure)

27
Mar

Friday

CrossFit Fixx – Bootcamp

Warm-up

Warm-up (No Measure)

2 ROUNDS (w/ KB or Backpack)

2:00 Run, Bike, or Row

8 KB Deadlift

16 Push-up Plank KB Taps

8 Box Step Overs or Alt Jumping Lunges

Partner Workout

Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME*

40 Cal. Bike

Immediately Into …

6 ROUNDS EACH

10 Russian KB Swing

8 Sit-Ups

6 Box Jump Overs

Immediately Into…

400m Run

*For the Bike, partners switch every 10 cals. For the Rounds, partners each complete 6 rounds…P1 works while P2 rests then switch. For the Run, partners run together.

-16:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME*

400m Run

Immediately Into …

6 ROUNDS

10 Backpack Russian Swing

8 Tuck-Ups w/ Backpack

12 Alt. Jumping Lunges w/ Backpack

Immediately Into…

400m Run

(Score is Time)

27
Mar

Friday

CrossFit Fixx – Online 45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1-2-3-4-5…Etc

DB Bent Over Row

Bench/Box Step-ups

Up Down

DB Deadlift (below the knee to stand)

Strength – HOME

Metcon (Weight)

5 SETS

3 DB Deadlift

+

3 DB Hang Power Clean

+

3 DB Power Clean

+

3 DB Front Squat

(Score is Weight)

Workout – HOME

Metcon (AMRAP – Reps)

8 ROUNDS (:20 ON / :10 OFF)

MOVT 1 – DB Hang Power Cleans

MOVT 2 – DB Upright Row

MOVT 3 – Jumping Lunges

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.

(Score is Reps)

1 2 3 443