A Game Of Inches: March 2021

Wednesday, March 31, 2021

31 March

Training Session (130p)

A. Build To A Tough Deadlift

*400#

B. Complete 5 Singles @ Part A

*1/1/1/1/1

*400#

C. Every Minute OTM For 30m

Min 1: Round of DT (Even @ 185#/Odd @ 135#)

Min 2: 8 Pull-Ups + 8 T2B

Min 3: Rest

*Complete

Tuesday, March 30, 2021

30 March

Training Session (130p)

A. Bench Day

E2M For 20M

0:00 - 2:00

Max Reps @ BW (235)

2:00 - 4:00

Max Reps @ BW -10 (225)

4:00 - 6:00

Max Reps @ BW -20 (215)

6:00 - 8:00

Max Reps @ BW -30 (205)

8:00 - 10:00

Max Reps @ BW -40 (195)

10:00 - 12:00

Max Reps @ BW -50 (185)

12:00-14:00

Max Reps @ BW -60 (175)

14:00 - 16:00

Max Reps @ BW -70 (165)

16:00 - 18:00

Max Reps @ BW -80 (155)

18:00 - 20:00

Max Reps @ BW -90 (145)

*16/10/10/10/9/10/11/13/15/22

*126 Reps

B. Beep Test

20 Yard Shuttles For As Long As Possible

*Made it to 12th Round

C. 4 Rounds; Each For Time:

12 SDLHP (95)

12 Cal Ski

*38/37/36/36

*2:28

D. Split Jerks; Build To Heavy Single

*285x

Monday, March 29, 2021

29 March

Training Session AM (520a)

A1 20 GHD's

A2. 15 Back Extensions

Rest 2m, x2

B. DB Triplet

C. 100 Strict Pullups

D. Mobility

E. Crossover

F. ēvoFIT Class

12m EMOM

Min 1: 12 Curl To Press + Tricep Extension

Min 2: 40 Second Stone Chair

Min 3: Cal Ski

*15 Cals Each Round

Rest 3m

12m EMOM

Min 1: 12 Seated Plate To OHD (70#)

Min 2: 80 Russian Twists

Min 3: 50 Second Row

*16 Cals

G. 30 Strict Pullups

Training Session PM (130p)

A. Back Squats; Triples

*235/265/295/325/325/335/335/340/340

B. Class Workout

18m AMRAP:

50 DC Crunches

40 Squats

30 DB Snatches (50)

20 Cal Bike

10 Box Jumps (30)

40 Squats

30 DB Snatches (50)

20 Cal Bike

10 Box Jumps (30)

30 DB Snatches (50)

20 Cal Bike

10 Box Jumps (30)

20 Cal Bike

10 Box Jumps (30)

*5+89 Reps

C. 30 Strict Pullups

Total Strict Pullup Count = 160 Reps

Saturday, March 27, 2021

27 March

Training Session (8a)

Dropped In At CrossFit Mile Zero

Partner Workout

5 Rounds:

30 Deadlifts (135)

30 Du's

20 Clean and Jerks (135)

20 T2B

10 Power Snatches (135)

10 HSPU

*20:45

Mile Run Cooldown

Friday, March 26, 2021

26 March

Training Session (7a)

A. Mobility and 4 Mile Run (Key West)

Thursday, March 25, 2021

25 March

Training Session (530a)

A1. 20 GHD's

A2. 15 Back Extensions

Rest 2m, x2

B. DB Triplet

C. Crossover

D. CrossFit Class

42m EMOM

Min 1: 40 Yard Reverse Bear Crawl (20/20)

Min 2: 8 Heavy Slamballs

Min 3: 8 Burpees To Target

Min 4: 8 TnG Clean and Jerks (135)

Min 5: 16 Cal Ski

Min 6: Rest

*Complete

Wednesday, March 24, 2021

24 March

Training Session (130p)

A. Power Snatch Singles

*135/135/165/165/175/185/195/195/195/195205/205/205/215/215/225/225/225

B. Power Cleans; 2x1 Singles

*185/205/235/255/265/275/275/275

C. 10 Turkish Get-Ups (Red)

D. Kullman (35#)

Tuesday, March 23, 2021

23 March

Training Session (130p)

A1. DB Flat Bench; 10-12 Reps

*70/90/90/90/90

A2. Incline DB With ISO Hold; 8-10 Reps

*70 For All

A3. Single DB Burnout Holding Ends; 30 Reps

*60# For All

A4. Flat DB Fly's; 10-12

*25# For All

A5. Ring Dips

*10s For All

Rested 30 Seconds B/W and 3m After Each Full Round

B1. EZ Bar Skull Crushers; 10-15

*95# for Both Sets

B2. BB Lean To's; 8-12

*Bodyweight

B3. DB Tricep Pullovers; 8-12

*40# For Both

Rest 30 Seconds B/W and 3m B/W Rounds

C. Max Reps BB Floor Press

*110 Reps

Monday, March 22, 2021

22 March

Training Session AM (5a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. DB Triplet

C. "100 Pull-Up Monday"

20 With 2 Chains (40#) - 30 With 1 Chain (20#) - 50 Unloaded

(All Strict)

*Complete

D. Mobility

E. Crossover

F. ēvoFIT Class

G1. For Time (8m Cap)

1,500m Ski

4 Lap Walking Lunge

*7:52

G2. 8m EMOM

Even: 10 Torpedo Box Step-Ups With Press

Odd: 20 Shoulder Taps - 20 DC Crunches

*Complete

G3. 3 RFT

20 Cal Bike

15 Plyo Push-Ups

*6:01

Training Session PM (130p)

A. Find Max Push Press In 7m

*265#

B. Find Max Back Squat In 7m

*380#

C. Find Max Squat Clean in 7m

*305#

D. Class WOD

For Total Reps WB/KBS

7m Amrap:

5 Squat Cleans (155/95)

Max U/B Set Of WB (30/16)

*107 - 25 = 132 Reps

Rest 3m

7m Amrap:

10/6 Cal Row

Max U/B Heavy Swings (2/1.5)

*41 - 25 - 27 = 93 Reps

*Total Reps = 225

Saturday, March 20, 2021

20 March

Training Session (7a)

A. Tested TeamWOD

30m EMOM

Min 1: SB Run (0-30-0-50-)

*75/70/40

Min 2: 2 Synchro Burpees + 25/12 Bike

Min 3: 20 Synchro T2B Or 20 Heavy Wallballs

Min 4: 8 Clean and Jerks (185/115)

Min 5: 2 Synchro Burpees + 25/12 Ski

*Any Missed Rounds, Complete 500m Row and Jump Back In

*Besser/Bird

*No Misses

B. Back Squats; 5x3 @ 310#

*Complete

Friday, March 19, 2021

19 March

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. DB DL Triplet

C. Mobility

D. Belt Squats, 3x10 @ 245#

*Complete

E. ēvoFIT Class

With A Partner:

25m Amrap:

90 Cal Bike

60 G2O W/55# Plate

30 Torpedo Twists (30#)

*3+25 Cals (Appleby)

F. 3m Core

40 Partner Hand Taps

20 Synchro Tuck-Ups

*Complete

Training Session PM (130p)

A. Tested Wednesdays's Workout

For Time:

2-Mile Bike Buy-in

Then:

30 T2B

40 Z-Press

50 Squats

100 Du's

50 Squats

40 Z-Press

30 T2B

Cash-Out: 2 Mile Bike

*22:48

Wednesday, March 17, 2021

17 March

Training Session (130p)

A. Squat Cleans; Build To A Tough

*135/165/185/205/225/245/265/275/285/305x/305x/305x/305

B. Every 2m For 10m; 4 Dead-Stop Deadlifts

*275/325/325/375/375

C. Every Minute for 5m; 2 Dead-Stop Deadlifts

*325/325/325/405/405

D. 15m AMRAP:

3-6-9-12-15-18-21-24-27...

Heavy American Swings

C2B Pull-Ups

*Complete Either 50 Du's or 12 Yard Burpee Broad Jump After Each Round

*21+48+20 Du's

Tuesday, March 16, 2021

16 March

Training Session (115p)

A. Bench Press

EMOM For As Long As Possible; Starting At 50% 1RM

*Complete 1 Rep

*165/175/185/195/205/215/225/235/245/255/265/275/285/295/305/315/325/335/345x

B. Take 90% of A and Complete 3 Max Sets

Rest 3m B/W

*300# x 3/3/3

C. Bench Press; 30 Reps @ BW For Time (235#)

*3:31

D. Elevated Chain Push-Up Drop Sets

Rest 2m, x2

E. Rope Tricep Pressdowns; 3x6-8 Heavy

*Complete

F. 100 Reps Of Pressdowns

*Alternating b/w rope and straight bar

Monday, March 15, 2021

15 March

Training Session AM (520a)

A1. 20 GHD

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B1. BB upright rows x10-12

B2. Strict Pull-ups

Rest 2m, x4

2k Bike Erg

C1. Seated SA DB Press (OHD Hold)

8-12

C2. Seated BB Press

6-8

C3. Strict Pull-ups

Rest 3m, x3

2k Bike Erg

D1. Kullman

D2. Strict Pull-ups with Chains

2k Bike Erg

E1. BB Curls 8-10

E2. Incline DB Curls SA

F. Crossover

Total Pullups = 55 Unweighted/48 Weighted

10-1 = 55

Weighted

5-3-5-5-5-5-5-5-5-5

Training Session PM (115p)

A. Power Snatch

*95-115-135-155-165-175-185-195-205

B. Back Squat W KBs

185-205-225-245

*All With 2 Banded Blue KB's

C. Back Squats;

3x5@155

1x4@205

1x3@255

1x2@275

5x4@295

*Complete

Saturday, March 13, 2021

13 March

Training Session (7a)

A. Tested Team WOD

WITH A TEAM OF 3-4: BUY-IN 800M RUN (2 PEOPLE RUN) 400M RUN (1 PERSON RUNS) WHEN FIRST PERSON IS BACK: THEY COMPLETE 10 PLYO LUNGES TO TARGET AND THEN BEGINS: 125/85 CAL ROW 100 T2B *-2 EVERY SWITCH OR DROP BIG LAP 125/85 CAL ROW 75 POWER CLEANS (135/85) *-1 EVERY SWITCH/DROP BIG LAP 125/85 CAL BIKE 50 FRONT RACK LUNGES *2:1 FRONT SQUATS CASH-OUT TEAM 400M RUN

*34:50 With Andy/Jeff

B. Tris

Friday, March 12, 2021

12 March

Training Session AM (5a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. DB Triplet

C. Mobility

D. Back Squats; 4x4 With 2 Sec Pause In Hole

*305#

E. Crossover

F. ēvoFIT Class

8m Amrap:

50 Abmats

40 Curl To Press

30 S/A Bent Over Rows/Each Arm

*1+30 Abmats

8m Amrap:

50 Plank Jacks

40 Cal Ski

30 Plate To OHD

*1+30 Cals

8m Amrap:

5 Lap Shuttle (SB)

2 Lap Lunges

20 Up Downs

*1+1 Lap Lunges

Training Session PM (115p)

A. Back Squats; 5x5 @ 290#

*Complete, Felt Light and Fast

B. Power Snatch

*Built To 3 Singles @ 205#

C. 21.1 Vitality Version

1 DB Devils Press (50)

10 DU's

3 Devils Press

30 DU's

6 Devils Press

60 DU's

9 Devils Press

90 DU's

15 Devils Press

150 DU's

21 Devils Press

210 DU's

*11:56

Wednesday, March 10, 2021

10 March

Training Session (130p)

A. Deadlifts; Build to a moderate Triple

*335

B. 4 Rounds At Moderate Pace

400m Run

3 - 1&1/2 Rep Deadlifts (335#)

*Complete

C. 4 Rounds At Moderate Pace

400m Run

5 Strict Press (135)

5 Power Snatches (135)

*Complete

D. Build To A Heavy Power Snatch

*215x

E. Pink Loop

Tuesday, March 9, 2021

9 March

Training Session (130p)

A. You Go - I Go W/Team of 3

15 Rounds Of 12 Cal No Leg Ski (5 Each)

*Complete

B1. 10-12 Reps Bench (205#)

*12/12/12/12

6 Weighted Pullups (Chain)

B2. 10-12 Reps Incline DB Bench (70#)

*10/10/10/8

6 Weighted Pullups (Chain)

B3. 10-12 Reps Decline Bench (185#)

*7/8/7/7

6 Weighted Pullups (Chain)

B4. 150m Ski Sprint

*26/27/27/26

Every 10m For 40m

C. Class WOD

15m AMRAP Ladder (5-10-15-20-25-30)

Ski/Row (Alternate) Cals

KBS (1.5)

Hang Power Cleans (135#)

*Complete 10 Push-Ups after each Round

*25+77 Reps

*Ended up doing 72 Weighted Pullups

Monday, March 8, 2021

8 March

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. KB Triplet

C. Mobility

D. Crossover

E. ēvoFIT Class

25m Amrap

140 TORPEDO RUSSIAN TWSITS 120 TORPEDO PULSE SQUAT 100 TORPEDO DC CRUNCHES 80 S/A Z-PRESS 60 S/A BICEP CURLS 40 TORPEDO PULL THROUGH IN PLANK 20 CRISS CROSS FLOOR TOUCH WITH JUMP *TORPEDO WT. (30/20)

*1 Round 1. BEFORE STARTING EACH MOVEMENT COMPLETE 8 BURPEES.

F. Belt Squat Marches x200 Steps

Training Session PM (3p)

A. Back Squats; 10x3 @ 315#

Rest 2m B/W Sets

*Complete

Friday, March 5, 2021

5 March

Training Session (530a)

A. Back Squats; 4x10

*225/255/275/305

B. Class WOD

3 Rounds For Total Time:

50 Du's

10 Heavy Slamballs

10 Strict Pullups

Rest 3m B/W

*1:06 - 1:06 - 1:06

C. 16m AMRAP