WODs for the week 3-6-23 to 3-11-23
This seems to be birthday season! Don’t forget to let me know what you like to do, so I can post it for all of us to enjoy and celebrate with you. Besides a birthday WOD, we are going to celebrate the 100th workout that Deanna, my client on Zoom, will accomplish on Friday. We will all celebrate with her in her perseverance and success in this CrossFit journey.
The Open is almost over. You have one more chance to repeat the last WOD 23.3 if you choose. You can try those 6:00 again, and if you do better, delete your first score and submit your new score. As long as you complete and submit your score BEFORE 7pm on Monday.
MONDAY 3-6-23 Strength WOD: Back Squat (3x5) then: EMOM in 12:00 3 Deadlifts on minutes 1-3-5-7-9-11 3 Shoulder Press on minutes 2-4-6-8-10-12 Weights should be around 90% of your work weights Score is weights lifted and completion TUESDAY 3-7-23 Strength WOD: Shoulder Press (3x5) then: 3 Rounds for time: 250 meter Row 21 DB Thrusters 12 Chest-2-Bar Pull-ups WEDNESDAY 3-8-23 AMRAP in 20:00 20 Burpees 10 Back Squats (BW,3/4 BW) THURSDAY 3-9-23 "Emiley's Birthday WOD" (3-5-83) For time: 40 KB Swings then: 3 Rounds of: 3 Atlas Stones over the bar 5 Tire Flips "83" meters KB Farmers Carry then: 40 alternating KB Snatches FRIDAY 3-10-23 "Deanna's 100th WOD" 100 Single Unders then: 4 Rounds of: 25 Ring Rows 25 Push-ups 25 Calorie Row SATURDAY 3-11-23 Open Gym at 8am and 9am