Crossfit Passaic Valley » Workout Of the Day

Thursday, March 9, 2023

“Fight Gone Bad”
Three rounds of:
Wall-ball (20#/14#), 10 ft target (Reps)
Sumo deadlift high-pull (75#/55#) (Reps)
Box Jump, 20″ box (Reps)
Push-press (75#/55#) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Wednesday, March 8, 2023

Strength / Skill
Hang clean

Conditioning
AMRAP in 8 minutes of:
8 Front rack box step ups (24″/20″) – (95#/65#)
8 Chest to bar pull up

Tuesday, March 7, 2023

Strength
Squat

Conditioning
For time:
2,500m Assault bike
50 Devil press (50#/35#)
2,500m Assault bike

Monday, March 6, 2023

Rest

Sunday, March 5, 2023

2 Rounds with a partner for time of:
200m Partner run
20 Synchronized air squats
10 Synchronized burpees
200m Partner run
20 Synchronized reverse lunges
10 Synchronized burpees

Saturday, March 4, 2023

CrossFit Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (95#/65#)
5 wall walks
50 double-unders
12 snatches (135#/95#)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (185#/125#)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (225#/155#)