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