March 18, 2022
Beast River Fitness – WOD
SEE AND BEE (Time)
3 Rounds
400m Run
30 Wall Balls
20 DB Snatch (50/35) alternating
10 Burpees
Today's WOD
Your workout of the day!
March 17, 2022
Beast River Fitness – WOD
SWEAT 50/100/50 (AMRAP – Rounds)
AMRAP 20
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl
50 DB Snatches alternating (35/20)
100′ is 2X length of gym: Body Weight
March 16, 2022
Beast River Fitness – WOD
Metcon (Time)
Every 10 Minutes x 3 Rounds:
Row 1000m
12 Power Snatches (95/65, 65/45)
20 V-Ups
* Score is sum total to complete each round.
March 15, 2022
Beast River Fitness – WOD
Strength
Sumo Deadlift (3-3-3-3-3-3)
Every :90 for 6 sets. Build to a heavy 3.
Focus on creating tension and staying tight with a straight back.
HELGA (Time)
6 RNDs
200m run
6 Pull-ups
12 KBS
Repeat from 7/8.
March 14, 2022
Beast River Fitness – WOD
Metcon (AMRAP – Rounds and Reps)
With a Partner:
AMRAP 30:
1 Rope Climb
8 Burpees to target
8 DB/KB Push Press
25 Double Unders
– Alternate full rounds with a partner.
SCALE: 2 Pulls to stand on rope or 5 Strict Pull-ups
Can sub peg board or legless rope climb.
Pick a DB / KB weight to go unbroken for 8 reps.
March 11, 2022
Beast River Fitness – WOD
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
March 11, 2022
Beast River Fitness – WOD
Metcon (Time)
For Time:
500/400m, 750/625m, 1,000/800m, 1,500/1200m Row
*After every Row 25 Sit-ups
March 10, 2022
Beast River Fitness – WOD
Metcon (No Measure)
EMOM 20:
Minute 1: 6 American KBS + 6 Push-ups + DUs
Minute 2: 10c Row + 10 Air Squats
Athletes should leave themselves :10-15s between minutes.
Practice DU and aim for consistency in numbers.
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 9, 2022
Beast River Fitness – WOD
Power Clean + Hang Squat Clean + Front Squat (1-1-1-1-1)
1 Power Clean
1 Hang Squat Clean
1 Front Squat
Pull the bar high for the Power Clean
Pull under the bar for Hang Clean
Full squat with good front rack position. The second squat should help keep the bar at a manageable weight. Fight for upright position.
Every :90 for 5 sets
Metcon (Time)
12-9-6-3
Cluster (95/65, 65/45)
Chest to Bar / Pull-ups
March 8, 2022
Beast River Fitness – WOD
Power Snatch + Overhead Squat (1-1-1-1-1)
1 Snatch
2 Overhead Squats
Every :90
Athletes should look hit the same last week but aim to catch lower and or increase by 5 lbs.
Athletes can Squat Snatch the first rep and count as part of the overhead squat.
Metcon (Time)
2 RNDs
7 Squat Snatch (95/65)
35 DU
2 RNDs
7 Power Snatch
35 DU
2 RNDs
7 Overhead Squats
35 DU
Athletes should cap the DU to :25s.
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