March 6, 2022
Today's WOD
Your workout of the day!
March 5, 2022
Beast River Fitness – WOD
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
March 4, 2022
Beast River Fitness – WOD
Metcon (Time)
500m Row
50 Sit-ups
10 DB Push Press
1000m Row
50 Air Squats
10 DB Push Press
500m Row
50 Body Saw
10 DB Push Press
Pre-Open Athletes should stay light and move smooth and consistently.
NO RX weights here-find a weight the athlete can move unbroken
March 3, 2022
Beast River Fitness – WOD
Metcon (No Measure)
EMOM 20:
Minute 1: 3-5 Chest 2 Bar + 15 Air Squats
Minute 2: 35 DUs + 5-8 Burpees to Target
Cap Double underst to :20s
Metcon (No Measure)
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
*Score = Checkbox
*Move for Quality!
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open
-Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
-Athletes should choose an appropriate rep scheme for each movement that keeps today’s workout at practice intensity
March 2, 2022
Beast River Fitness – WOD
Power Snatch + Overhead Squat (1-1-1-1-1)
1 Snatch
3 Overhead Squats
Build to heavy in 12min
Athletes can Squat Snatch the first rep and count as part of the overhead squat.
SIT’N SQUAT (Time)
60-40-20-10 Sit-ups
30-20-10-5 Overheads Squats (45/35)
March 1, 2022
Beast River Fitness – WOD
Shoulder to Overhead (1-1-1-1-1)
2 Push Press
2 Push Jerk
Every :90
5 Burpees
Build to heavy complex. Bar comes off the floor.
QUICK TO ROW (AMRAP – Reps)
On 5min clock:
3 RNDs
5 TTB
5 Shoulder To Overhead (135/95)
Max Row cals.
Rest 2 min
On 5min clock:
3 RNDs
35 DU
5 Shoulder To Overhead (155/105)
Max Row cals
Score is total calories. from the rower.
Athletes should look to sprint the 3rnd metcons unbroken and get to the row quickly to run up the calories.
February 28, 2022
Beast River Fitness – WOD
Squat Clean (3-3-3-3-3-3)
Every :90 seconds complete 5 x3.
Touch and Go Squat Cleans. Athletes should us a medium/ heavy load (65-75% ) to practice some barbell cycling.
Athletes can add load across sets, but should look to stay lighter to complete the reps consecutively.
Metcon (Time)
6 RNDs
5 Cluster (95/65)
5 Burpee Over Bar
Rx+:
115/85
Athletes should look to go unbroken on all movements.
February 26, 2022
Beast River Fitness – WOD
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
February 25, 2022
Beast River Fitness – WOD
CRUISIN TO THE DRIVE IN (Time)
4 RNDs
500m Row
5 Strict Pull-ups
5 Push-ups or Dips
10 Ring Rows
15 Air Squats
20 Sit-ups
Nothing should be terribly challenging in this workout. Move through at a steady pace keeping the heart rate from spiking.
Just get a nice flush in the body.
February 24, 2022
Beast River Fitness – WOD
Metcon (AMRAP – Reps)
Option 2:
EMOM 20:
Minute 1: 20 Kettlebell Swings + Max DUs
Minute 2: Calorie Bike / Row
Score is cals + DUs
Athletes not competing in the open can give this sweaty workout a go!
Metcon (No Measure)
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
*Score = Checkbox
*Move for Quality!
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open
-Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
-Athletes should choose an appropriate rep scheme for each movement that keeps today’s workout at practice intensity
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