Monday 3/31/2025

Accessory 
Gymnastics: Ring Dips
Strength Option:
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest (6 minutes total)
Level 1: Elevated Push Ups / Plank Hold on Elbows
Level 2: Box Dips [between boxes] / Ring Support Hold
Level 3: Ring Dips / Ring Support Hold
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10... Strict Ring Dips
6 Burpees
* Continue adding 2 strict ring dips each round

WOD 
"Dexter"
For Time:
10 Rounds
35 Double Unders
7 Toes to Bar
2 Wall Walks

Friday 03/14/2025

WOD
"CrossFit Open Workout 25.3"
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀ 155-b deadlift, 85-lb clean, 65-lb snatch
♂ 225-lb deadlift, 135-lb clean, 95-lb snatch

Monday 12/16/2024

Strength 
Deficit Deadlift 3x8
3 sets
8 Deficit Deadlifts (60-70% of 1RM Deadlift), approx 2in deficit
- Complete a set every 2:00-
- The Lunge accessory work should be started 2 min after the last set

WOD
"Joy"
10 Rounds For Time:
10 GHDs (Scale V-Ups)
3 Wall Walks
*20:00 Time Cap

Friday 11/08/2024

Strength 
Deadlift 3x3
3 sets x 3 Deadlift (85-90%)
-Complete a set every 2:45-

WOD
"Happy Gilmore"
9:00 AMRAP
Round 1: 3 Power Cleans 155#/105# + 1 Wall Walk
Round 2: 3 Power Cleans 155#/105# + 2 Wall Walks
Round 3: 3 Power Cleans 155#/105# + 3 Wall Walks
Round 4: 6 Power Cleans 155#/105# + 4 Wall Walks
Round 5: 6 Power Cleans 155#/105# + 5 Wall Walks
Round 6: 6 Power Cleans 155#/105# + 6 Wall Walks
Round 7: 9 Power Cleans 155#/105# + 7 Wall Walks

** The workout continues increasing in this manner until the time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.