Wed, Mar 25, 2026 CrossFit
Strength
Bench Press
3 sets of max reps at 55%
Rest 2:00 between sets
Strength
Bench Press
3 sets of max reps at 55%
Rest 2:00 between sets
WOD
Amrap 12
4-6-8-10-12-14-etc...
Dumbbell Squats 50/35 x2
1-2-3-4-5-6-etc...
Burpee Pull Up
Int 1:
4-6-8-10-12-14-etc...
Dumbbell Squats 35/20 x2
1-2-3-4-5-6-etc...
Burpee jumping Pull Up
Int 2:
4-6-8-10-12-14-etc...
Dumbbell Squats 35/20 x2
1-2
Burpee Pull Up
Scaled:
4-6-8-10-12-14-etc...
Dumbbell Squats 25/15 x2
1-2-3-4-5-6-etc...
Burpee jumping Pull Up
Today's metcon is a high intesity couplet. DB Squats will get tough because the front rack demand is higher with DB's. Pick a weight on your DB front squats that you can comfortably go for 10 reps unbroken.
Amrap 12
4-6-8-10-12-14-etc...
Dumbbell Squats 50/35 x2
1-2-3-4-5-6-etc...
Burpee Pull Up
Int 1:
4-6-8-10-12-14-etc...
Dumbbell Squats 35/20 x2
1-2-3-4-5-6-etc...
Burpee jumping Pull Up
Int 2:
4-6-8-10-12-14-etc...
Dumbbell Squats 35/20 x2
1-2
Burpee Pull Up
Scaled:
4-6-8-10-12-14-etc...
Dumbbell Squats 25/15 x2
1-2-3-4-5-6-etc...
Burpee jumping Pull Up
Today's metcon is a high intesity couplet. DB Squats will get tough because the front rack demand is higher with DB's. Pick a weight on your DB front squats that you can comfortably go for 10 reps unbroken.
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Wed, Mar 25, 2026 CrossFit
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| M / F | Class | Athlete | Strengt... | WOD Amr... | ||||
| M | 5:00 AM | Dave | 42 | RX+ | 107 | INT | ||
| F | 5:00 AM | Krissy | 71 | RX | 95 | INT | ||
| M | 6:00 AM | Ciaran K | 75 | RX | 72 | S | ||
| F | 5:00 AM | Bebe O | 60 | RX | 77 | INT | ||
| M | 5:00 AM | Brendan F | 86 | INT | ||||
| M | 5:00 AM | Gene | 89 | S | ||||
| M | 5:00 AM | Nathaniel B | 80 | S | ||||
| M | 5:00 AM | Nicholas L | 80 | INT | ||||
| M | 5:00 AM | JD | 124 | S | ||||
| F | 5:00 AM | Patty | 101 | INT | ||||