210401

Workout of the Day for Thursday, April 1st, 2021:

5 Rounds (25 Min Cap):
400m Run
20 DB Lunges
5 Power Clean 185/130-lb

“After Party”
10-8-6-4-2*:
Hollow Rock
T-Twists 5-lb / Side
*30 Sec. Plank After Each Round

Sweat Sessions Workout

5 Rounds (30 Min Cap):
400m Run
20 DB Lunges
40 Abmat sit-Ups
20 DB Power Clean

210331

Workout of the Day for Wednesday, March 31st, 2021:

For Time:
42 Strict Hanging Knee Raise
21 Deadlift 225/155-lb
30 Strict Hanging Knee Raise
15 Deadlift 225/155-lb
18 Strict Hanging Knee Raise
9 Deadlift 225/155-lb

Rest 4 Min, then:

4 Rounds (For Quality):
10 Weighted Cossack Squat
8 Weighted Box Step-Up
6 Strict Weighted Pull-Up

Sweat Sessions Workout:

For Time:
42 Strict Hanging Knee Raise
21 DBL KB or DB Deadlift
30 Strict Hanging Knee Raise
15 DBL KB or DB Deadlift
18 Strict Hanging Knee Raise
9 DBL KB or DB Deadlift

Rest 4 Min, then:

4 Rounds (For Quality):
10 Weighted Cossack Squat
8 Weighted Box Step-Up
6 Strict Weighted Pull-Up

210330

Workout of the Day for Tuesday, March 30th, 2021:

Back Squat:
(Week 6)
4 x 4 @ 75%

1 Round (For Quality):
50 Bicep Curls
40 Bent Over Rows
30 Behind the Neck Strict Press
20 Hang Muscle Snatch
10 Hang Muscle Cleans

*Every time you break, 3 Burpees

Load:
RX+ : 65lb/45lb
RX: 45/35lb

Sweat Sessions Workout

5 Rounds (30 Min Cap):
200m Run
20 WallBall
20 Bicep Curl
20 Single ARM KB Over Row
20 Side-Plank Reach Through
20 DB Snatch

210329

Workout of the Day for Sunday, March 28th, 2021:

10 Min EMOM, alt:
200m Run
4 Push Press @ 75% 1RM

For Time:
15-12-9-6-3:
Bench Press 185/125lb, or 65% 1RM
*400m Row, 250m Ski, or 800m Bike Bike After Each Round

“After Party”
200m Farmer Carry 53/35-lb

Sweat Sessions Workout

30 Min EMOM:
Cal row/bike/ski
Pull-Up
DB Press
Hollow Rock
DB Lunge

Rest 1 Min, then:

4 Min EMOM, alt:
Flutter Kicks
Pike Handstand Push-Ups

210328

Workout of the Day for Sunday, March 28th, 2021:

Min 00-08:
27-21-15-9:
KB Swing
*15/12 Cal Row/Bike/Ski After Each Set

Min 10-18:
4 Rounds:
200m Run
15 Burpee

Min 20-30:
27-21-15-9:
Push-Up
*10 DB Box Step-Up After Each Set

Min 32-35:
3 Rounds:
20 Sec. Side Plank L
20 Sec. Side Plank R
20 Sec. Rest

210327

Workout of the Day for 8am, Saturday, March 27th, 2021:

3 Sets:
3 Muscle Clean
3 High Hang Power Clean
3 Front Squat

Power Clean
Week 1

3 x 4 @ 60%
3 x 3 @ 65%
3 x 2 @ 70%
3 x 1 @ 75%

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, March 27th, 2021:

Every 7 Minutes for 4 Rounds:
500/450 M Row
400m run
30 Hollow Rock
20 Arch Rock
10 V-Up

210326

Workout of the Day for Friday, March 26th, 2021:

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

Visit the Games Website for full event details.

Post scores to comments and/or submit your scores as part of the 2021 NOBULL CrossFit Games Open.

210325

Workout of the Day for Thursday, March 25th, 2021:

Open Gym / ROM WOD

Come get swole & flexy before 21.1! Work on Some Skills & Drills. Or, the Coach can help craft a workout for you!

What do you need to work on?
• Dubz
• Toes-2-Bar
• Handstand Push-Ups
• Lifting Technique?
• Chest-2-Bar / Pull-Ups
• Dips
• Muscle-Ups

Optional WOD:

3 Rounds (18 Min Cap):
400m Run
30 Dubz
20 WallBall
10 Hang Power Snatch 115/80-lb, or 60% 1RM

“After Party”
2 Rounds:
30 Hollow Rock
30 Sec. Weighted Plank
30 Arch Rock
30 Sec. Weighted Plank

Sweat Sessions Workout:
20 Min AMRAP:
400m Run
20 Dubz
40 Single DB Hang Clean & Jerk (heavy)
20 WallBall

210324

Workout of the Day for Wednesday, March 24th, 2021:

Tabata row for calories
Rest one minute
Tabata Bench Press 135/95-lb
Rest one minute
Tabata bike, or ski for calories
Rest one minute
Tabata Box Jump 30/24″
Rest one minute
Tabata Hollow Rock

“After Party”
3 Rounds (for quality):
100 yard Farmer Carry 53/35-lb
1 Seated Legless Rope Climb*
*Legless decent and accent.

Sweat Sessions Workout:

Tabata row for calories
Rest one minute
Tabata DB Bench Press
Rest one minute
Tabata bike, or ski for calories
Rest one minute
Tabata Box Jump 30/24″
Rest one minute
Tabata Hollow Rock

210323

Workout of the Day for Tuesday, March 23rd, 2021:

17 Min AMRAP:
200m Run
2 Rounds “DT”
• 12 Deadlift 155/105-lb
• 9 Hang Power Clean
• 6 Push Jerk

“After Party”
5 Rounds:
10 T-Twists 15/10-lb (Each Side)
100ft. Sandbag Bear Hug Walk 150/100-lb

Sweat Sessions Workout:

Midline:
1/2 Tabata Each:
• Dead Bug
• Arch Hold
• Side-Plank (Alt. Sides)

5 Rounds (28 Min Cap):
200m Run
20 KB Swing
20 DB Push Press
20 V-Up
20 DB Reverse Lunges
20 4-count Flutter Kicks