WOD Blog
 | Mon, Mar 16
Today |  |
 | Class Milestone: Miracle(10) |
| CARDIOCON 03-16-26 | WARM UP 03-16-26 | CROSSFIT TOTAL 03-16-26 |
CARDIOCON 03-16-26
(Time, Rx2, Rx3)
WARM UP
Run-200 m
Ski-15/12 Calories
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Straight Leg Kick-20 m
Heel Walk-20. m
Toe Walk-20 m
Grapevines-20 m per side
High Knees-20 m
Butt Kickers-20 m
CARDIO
8 Rounds For Time:
200 m Run
20 Anchored Sit Ups
15/12 Calorie Ski
Goal: Sub 24, CAP 29.
Rx-Rx2: As written
Rx3: Sub 150 m Run
MODWOD 1: Sub 150 m Run, 12/9 Calories
MOdWOD 2: Sub 400 m Bike Erg, 12/9 Calories, 10 Asissted Sit Up
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WARM UP 03-16-26
(Check In)
40 ON/10 OFF:
Bunny Hops
Air Squat
BW Good Morning
Strict Press
Back Squat
Deadlift
Inchworm + Upward Dog
HIp Rotation
Cat-Cow
Spiderman to Hammy Side 1
Spiderman to Hammy Side 2
Praying Pose to Hammy
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CROSSFIT TOTAL 03-16-26
(Weight)
45 Minutes to Find:
1RM Back Squat**
1RM Strict Press
1RM Deadlift
**If you're new to any of these movements, swap 3-5 reps of each!
Make even jumps working up to a heavy single for the day. Be aware of time and perform warm up sets QUICKLY to save rest time for between heavy attempts.
Record score as TOTAL weight and in the comments record individual weights for each movement.
Optional time per movement
Back Squat-18-20 minutes
Strict Press-10-12 minutes
Deadlift/PC-13-15 minutes
| Sara G | 365 Rx | 135, 75, 155 | | Cherise | 465 Rx | 155, 95, 215 | | Scott B | 695 Rx | 250+140+305 | | Alec | 770 Rx | 295 140 335 | | Lily M | 395 Rx | 155 + 75 + 165 | | Miracle | 595 Rx | 255, 105, 235 | | Diogo S | 1005 Rx | 385,175,445 | | Tracie | 360 Rx | 100# 60# 200# | | Taeja | 920 Rx | Squat-390, Press-145, DL-385# |
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