Monday, March 30, 2026

Warm Up

As Posted

Skill/Strength

TABATA 

-DB Bench Press

-DB Tricep Extensions

Conditioning

15 Min AMRAP 

- 100m Sprint

- 15 Goblet Squats (60/40)

- 100m Sprint

- 15 Kettlebell Swings (60/40)

Wednesday, March 25, 2026

Warm Up

As Posted

Skill/Strength

10Min EMOM
-20 DB Waiter Lunges (Alternating Arms)

Conditioning

CrossFit's Helen 

3 Rounds 

- 400m Run

- 21 Kettlebell Swings

- 12 Pull-Ups

Cash Out

2 Rounds 

- 100m Farmers Carry

Aim for:

*Woman- 75% Body Weight

*Men- 100% Body Weight

Monday, March 23, 2026

Warm Up

As Posted

Skill/Strength

Alternating TABATA
- Planks

- Mountain Climbers

Conditioning

15Min AMRAP 

- 200m Run

- 3 BP G2O 

- 6 BP Sit-Ups

- 9 BP Squats

Cash Out

Accumulate in Seconds Your Weight

- BP Weighted Wall Sit

- Bar Hold Hang

Monday, March 16, 2026

Warm Up

As Posted

Strength
Find a Partner and Complete the Following Movements
50 Partner Burpees
100 Partner MB Sit Ups
300 Singles

Conditioning:
4 Rounds For Time
- 400m Run
- 50 Squats

Wednesday, March 11, 2026

Warm Up

As Posted

Skill/Strength

TABATA

-DB Snatches

Conditioning

- 400m Run

- 20 Lunges

- 30 Box Jumps

- 40 Double Unders

- 800m Run

- 40 Double Unders

- 30 Box Jumps

- 20 Lunges

- 400m Run

Monday, March 9, 2026

Warm Up

As Posted

Skill/Strength

6 Min EMOM

-DB Manmakers

Conditioning

3 Rounds 

- 40 Double Unders

- 30 KB Swings

- 20 KB Overhead Walking Lunges

CashOut

1 Mile Run

Wednesday, March 4, 2026

Warm Up

As Posted

Skill/Strength

TABATA 

-KB Goblet Squats

Conditioning

21/18/15/12/9/6/3

-Hang Cleans

-Bar Facing Burpees

Monday, March 2, 2026

Warm Up

Light Jog 

Joint Mobility

2 Rounds

-10 Pull Ups

-10 Push Ups

-10 Sit Ups

-10 Squats

Skill/Strength

EMOM 6 min Ascending

-DB Manmakers

Conditioning

3 Rounds 

- 600m Run

- 20 Knees to Elbows

- 30 Air Squats