March 2017 WOD Archive

Programmed by: Paleoethics

Thursday, March 31th – 213

For Time

REST …… (scale as needed)


Thursday, March 30th – 212

A post shared by Kari Miller (@karimiller71124) on

RX

Scale as needed

For Time
Run Mile (as fast as possible)
Rest 3 Minutes
Run Mile (as fast as possible)

Anywhere

For Time
Run Mile (as fast as possible)
Rest 3 Minutes
Run Mile (as fast as possible)


Wednesday, March 29th – 211

RX

Scale as needed

3RFT
50 Double Unders
25 Strict DB Press (30/20)
50 Speed Skates
25 Strict KB Hi Pull (45/30)
50 Sit Ups

Anywhere

3RFT
50 Double Unders (100 Skips)
25 Push Ups
50 Speed Skates
25 Bench Dips (step, stairs, bench, ledge, chair and etc..)
50 Sit Ups


Tuesday, March 28th – 210

RX

Scale as needed

“Push Away”
22 Minute AMRAP

50ft Sled Push (225/135)
20 HSPU
15 Wall Balls (20/14)
10 Tire Flips (400/200)

Anywhere

12 Minute AMRAP

50ft Bear Crawl
20 Second Handstand Hold
15 Jump Squats
10 Tuck and Rolls


Monday, March 27th – 209

RX

Scale as needed

For Time
10 Ring Muscle Ups
5 Deadlifts (325/205)

8 Ring Muscle Ups
4 Deadlifts (345/215)

6 Ring Muscle Ups
3 Deadlifts (365/225)

4 Ring Muscle Ups
2 Deadlifts (385/245)

2 Ring Muscle Up
1 Deadlift (405/265)

Anywhere

10-9-8-7-6-5-4-3-2-1
Burpee’s
Pistol Squats (per leg)


Sunday, March 26th – 208

A post shared by TLS Fitness (@tls.fitness) on

RX

Scale as needed

“Core Test”
5 Minute AMRAP

*Each movement gets 5 minutes, 1 minute rest between movements

Sit Ups
Top Ups
Mountain Climbers
Reverse Leg Extensions (in plank position)

Anywhere

“Core Test”
5 Minute AMRAP

*Each movement gets 5 minutes, 1 minute rest between movements

Sit Ups
Top Ups
Mountain Climbers
Reverse Leg Extensions (in plank position)


Saturday, March 25th – 207

A post shared by Alex Parker (@aaparker1) on

Rest Day

Active Recovery is approved


Friday, March 24th – 206

A post shared by Emily Abbott (@abbott.the.red) on

RX

Scale as needed

For Time
300 Double Unders
30 Strict Press (95/65)

200 Double Unders
20 Push Press (135/85)

100 Double Unders
10 Push Jerks (185/135)

Anywhere

For Time
300 Double Unders or Skips
30 Air Squats

200 Double Unders or Skips
20 Air Squats

100 Double Unders or Skips
10 Air Squats


Thursday, March 23rd – 205

RX

Scale as needed

30 Minutes
Max Distance Run (local track or turn around at 15 minutes)

Anywhere

30 Minutes
Max Distance Run


Wednesday, March 22nd – 204

A post shared by Alex Parker (@aaparker1) on

RX

Scale as needed

3RFT

10 Turkish Get Ups (1.5/1pood)
20 KBS (1.5/1pood)
30 Sumo Deadlift High Pull (with KB)

Anywhere

3RFT

10 Turkish Get Ups (holding an object over head)
20 Weightless Man Makers
30 Burpee To Sumo Squat


Tuesday, March 21st – 203

RX

Scale as needed

“Chip Away”
100 Wall Balls (20/14)
90 Double Unders
80 Push Ups
70 TTB
60 Burpees
50 Box Jumps
40 Cal Row
30 Pull Ups
20 Thrusters (95/65)
10 Muscle Ups (5 Ring 5 Bar)

Anywhere

“Chip Away Anywhere”
100 Air Squats
90 Top Ups
80 Jumping Lunges
70 Push Ups
60 Box Jumps (stairs,bench etc…)
50 V-Ups
40 Burpees
30 Side Lunges (per leg)
20 Hindu Push Ups
10 Wall Walks


Monday, March 20th – 202

A post shared by ADAPT (@trainadapt) on

RX

Scale as needed

For Time
7K Row

Anywhere

For Time
7km Run
or
7 x 700m Sprints


Sunday, March 19th – 201

A post shared by Brent Fikowski (@fikowski) on

RX

Scale as needed

11 Minute AMRAP
2-4-6-8-10-12 …

DB Snatch (50/35)
HSPU

Anywhere

11 Minute AMRAP
3-6-9-12-15 …

Single Leg Step Ups (per leg)
Grasshoppers (per side)


Saturday, March 18th – 200

A post shared by Paleoethics (@paleoethics) on

Rest Day

Eat, Rebuild & Recover


Friday, March 17th – 199

A post shared by Paleoethics (@paleoethics) on

RX

Scale as needed

4RFT
10 Burpee Box Jumps (24/20)
10 Deadlifts (225/135)
10 Chest To Bar Pull Ups

Anywhere

4RFT
20 Burpees to a target ( something 6” overhead)
20 Straight Arm Sit Ups (Holding something overhead)
20 Pistol Squats


Thursday, March 16th – 198

A post shared by @allyouneedisasplashofcolor on

RX

Scale as needed

For Time
10 Muscle Snatches (95/55)
15 Power Snatches (115/75)
20 Full Snatch (135/95)
25 OHS (155/115)

Anywhere

For Time
25 OHS (Broom/Hockey stick)
50 Mountain Climbers (per leg)

20 OHS
50 Mountain Climbers (per leg)

15 OHS
50 Mountain Climbers (per leg)

10 OHS
50 Mountain Climbers (per leg)

5 OHS


Wednesday, March 15th – 197

RX

Scale as needed

14 Minute EMOM
Odd: 5 Hang Power Cleans (155/95)
Even: 10 Strict HSPU

Anywhere

14 Minute EMOM
Odd: 10 Tuck Jumps
Even: 3 Wall Walks


Tuesday, March 14th – 196

RX

Scale as needed

“100’s” For Time
100 Double Unders
100 KBS (1.5/1pood)
100 Wall Balls (20/14)
100 Double Unders

Anywhere

“100’s” For Time
100 Jump Squats
100 Side Winds
100 Jumping Lunges
100 Sit Ups


Monday, March 13th – 195

A post shared by Timothy Ha (@timmy.ha) on

Rest Day

Today we chill out.


Sunday, March 12th – 194

RX

Scale as needed

7 Minute AMRAP
5 Box Jumps
10 Push Press (115/85)
15 Pull Ups

Anywhere

11 Minute AMRAP
5 Box jumps (stairs, bench or ledge)
10 Hindu Push Ups
15 Sit Ups


Saturday, March 11th – 193

RX

Scale as needed

For Time
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Push Up
Air Squat
Burpee

Anywhere

For Time
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Push Up
Air Squat
Burpee


Friday, March 10th – 192

RX

Scale as needed

For Time
5k Run

Anywhere

For Time
5k Run


Thursday, March 9th – 191

RX

Scale as needed

9 Min AMRAP
10 C2B Pull Ups
15 Wall Balls (20/14)
10 OH Walking Lunges (45/25)
15 Ball Slams (20/14)

Anywhere

9 Min AMRAP
10 Push Ups
15 Squat Jumps
10 Jumping Lunges (per leg)
15 Burpees


Wednesday, March 8th – 190

A post shared by Paleoethics (@paleoethics) on

Rest Day

Really
Enjoy
Super Greens
Today


Tuesday, March 7th – 189

RX

Scale as needed

Not For Time
20 Squat Cleans (225/135)
15 Deadlifts ( 225/135)
10 Thrusters (225/135)
5 Front Squats

Anywhere

For Time
100 Push ups
200 Air Squats
300 Sit Ups


Monday, March 6th – 188

A post shared by CF NapTown (@crossfit_naptown) on

RX

Scale as needed

For Time
21-15-9-6-3

Power Snatch (95/65)
Toe To Bar

Anywhere

For Time
21-15-9-6-3

Jumping Lunges (per leg)
Plank Ups (per arm)
Top Ups


Sunday, March 5th – 187

RX

Scale as needed

For Time
Row 1000m
20 Turkish Get Ups (AHAP)

Row 1000m
20 DB Snatch (AHAP)

Row 1000m
20 Bench Press (AHAP)

Row 1000m

Anywhere

For Time
100 Mountain Climbers
20 Hindu Push Ups

100 Mountain Climbers
20 Burpee Tuck Jumps

100 Mountain Climbers
20 Decline Push Ups (feet on bench or couch)

100 Mountain Climbers


Saturday, March 4th – 186

RX

Scale as needed

11 Minute AMRAP
Increase reps by 1 each round

1 Bar Muscle Ups
1 Hang Power Clean (135/95)

Anywhere

11 Minute AMRAP
Increase reps by 1 each round

1 Burpee
1 Wall Walk


Friday, March 3rd – 185

A post shared by Shan 💁 (@sas280593) on

RX

Scale as needed

For Time
50-40-30-20-10

Calorie Row
HSPU
Double Unders

Anywhere

For Time
50-40-30-20-10

Mountain Climbers (per leg)
Push Ups
Sit Ups


Thursday, March 2nd – 184

RX

Scale as needed

10RFT
15 Wall Balls (20/14)
15 Box Jump Overs (24/20’’)

Anywhere

10RFT
15 Jump Squats
15 Box Jumps (use stairs, curb or something about 15″ high)


Wednesday, March 1st – 183

RX

Scale as needed

For Time
30 KBS (2/1.5pood)
5 Legless Rope Climbs

25 KBS (2/1.5)
4 Legless Rope Climb

20 KBS (2/1.5pood)
3 Legless Rope Climbs

15 KBS (2/1.5pood)
2 Legless Rope Climb

10 KBS (2/1.5pood)
1 Legless Rope Climb

Anywhere

For Time
30 Burpees
20 Pistols

25 Burpees
20 Pistols

20 Burpees
20 Pistols

15 Burpees
20 Pistols

10 Burpees
20 Pistols


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