Thu, Mar 19, 2026 CrossFit
Strength
Front Squat
8 sets of 3 at 75%
Strength
Front Squat
8 sets of 3 at 75%
WOD
5 Rounds for time
12 KB Swings 53/35
12 box jumps 24/20
12 TTB
Time Cap 12:00
Int:
12 KB Swings 44/26
12 Box jumps 20/16
12 Hanging leg raises
Scaled:
10 KB Swings 26/18
10 box jumps 16/12 **Or plate
10 hanging knee raises
Today's WOD is a simple hip dominant triplet. Our movements are expressions of power hip extension to compliment our back squat.
5 Rounds for time
12 KB Swings 53/35
12 box jumps 24/20
12 TTB
Time Cap 12:00
Int:
12 KB Swings 44/26
12 Box jumps 20/16
12 Hanging leg raises
Scaled:
10 KB Swings 26/18
10 box jumps 16/12 **Or plate
10 hanging knee raises
Today's WOD is a simple hip dominant triplet. Our movements are expressions of power hip extension to compliment our back squat.
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Thu, Mar 19, 2026 CrossFit
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| M / F | Class | Athlete | Strengt... | WOD 5 R... | ||||
| M | 5:00 AM | Dave | 165 | S | 11:59 | S | ||
| F | 8:30 AM | Anna L | 163 | RX | 8:00 | RX | ||
| F | 5:00 AM | Tracy G | 120 | RX | 10:18 | RX | ||
| F | 5:00 AM | Krissy | 135 | RX | 11:45 | INT | ||
| M | 5:00 AM | Big John | 225 | RX | 9:05 | RX | ||
| M | 5:00 AM | Chad L | 225 | RX | 11:29 | RX | ||
| M | 6:00 AM | Brendan K | 195 | S | 10:50 | RX | ||
| F | 8:30 AM | Liz M | 145 | RX | 10:37 | INT | ||
| F | 8:30 AM | Kathy K | 88 | RX | 9:35 | S | ||
| F | 6:00 AM | Marietta A | 115 | RX | ||||
| F | 8:30 AM | Lil Deb | 65 | S | ||||
| M | 9:30 AM | Chris B | 155 | RX | 9:19 | RX | ||
| F | 9:30 AM | Pamela C | 120 | RX | 11:40 | INT | ||
| F | 9:30 AM | Kelly Wilson | 55 | RX | 11:01 | S | ||
| F | 9:30 AM | Carissa | 85 | S | 9:34 | S | ||
| F | 9:30 AM | 🐆Mary🐆 | 150 | RX | 8:37 | S | ||
| M | 5:00 AM | Gene | 175 | RX | 9:50 | S | ||
| F | 6:00 AM | Sherry W | 65 | S | 9:47 | S | ||
| F | 6:00 AM | Charla H | 95 | S | 9:41 | S | ||
| M | 8:30 AM | Nick G. | 175 | RX | 10:00 | INT | ||
| F | 5:00 AM | Bebe O | 110 | RX | 11:25 | S | ||
| M | 5:00 AM | Tim J | 10:53 | INT | ||||
| M | 5:00 AM | JD | 9:50 | S | ||||
| F | 5:00 AM | Rachel V | 11:10 | S | ||||
| F | 5:00 AM | Gina | 9:58 | S | ||||
| F | 6:00 AM | Ana R | 8:40 | S | ||||
| F | 6:00 AM | Corie B | 9:03 | S | ||||
| F | 6:00 AM | Donna | 8:45 | S | ||||
| F | 6:00 AM | Sarah L | 9:13 | S | ||||
| M | 6:00 AM | Aaron | 10:07 | S | ||||
| M | 5:00 AM | Nathaniel B | 10:45 | S | ||||
| M | 5:00 AM | Nicholas L | 10:37 | INT | ||||