Workout Of the Day (WOD)
Programmed by Coach Grace
이번주 토요일 (3월 14일)에
무한 크로스핏과 CrossFit Open 26.3 WOD를 연합측정 합니다!
부담 없이 평소에 와드하는 느낌으로 모두 모두 참여해주세요~
*이번주는 토요일 정규 수업은 없습니다.
(현재 신청 인원 25명; 목표: 30명!)
Monday
3/9/2026
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CrossFit Open 26.2
For Time:
(Time cap: 15 minutes)
80ft Dumbbell Overhead Walking Lunges
20 Alternating Dumbbell Snatches
20 Pull Ups
80ft Dumbbell Overhead Walking Lunges
20 Alternating Dumbbell Snatches
20 Chest to Bars
80ft Dumbbell Overhead Walking Lunges
20 Alternating Dumbbell Snatches
20 Ring Muscle Ups
Rx’d: 50/35lb
Scaled: 35/20lb
Jumping Pull Ups - Pull Ups - Chest to Bars
Tuesday
3/10/2026
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I. Weightlifting
Clean & Jerk
6 Minute EMOM with a Partner
1 Clean & Jerk at 70~78% of 1RM
*A starts at 00:00, B starts at 00:30
*Beginner - 2 Clean & Jerks or 4 Cleans
II. Workout of the Day
3 Rounds For Time:
(Time cap: 15 min)
500/400m Row
50 Double Unders
12-9-6
Clean & Jerks
Men: 95 - 115 - 135lb
Women: 65 - 75 - 95lb
Wednesday
3/11/2026
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I. Weightlifting
5 ramp sets (start at 55% of Snatch 1RM)
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
II. Workout of the Day
For Time:
(Time cap: 10 min)
3 Rounds of:
5 Wall Walks or 40ft Handstand Walk
6 Snatches (95/65lb)
9 Bar Facing Burpees Over the Bar
Into, 2 Rounds of
15 Handstand Push Ups
6 Snatches
9 Lateral Burpees Over the Bar
Thursday
3/12/2026
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I. Front Squats
8-6-6-4-4 (start at 60%)
II. Hyrox Thursday
20 Minute AMRAP at 7RPE:
10 Lap Run
20 V-Ups
500/400m Row
15 Jack Knives on Erg
500/400m Ski or Bike
10 Burpee Bar Touches
Friday
3/13/2026
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I. Abdominal Strength
Tabata 1
Hollow Rock & Supermans
Tabata 2
Plate Russian Twists & Light DB Renegade Rows
II. Workout of the Day
15 Minute AMRAP:
20 Russian Kettlebell Swings (24/20kg)
15 Box Jumps (24/20in)
10 Toes to Bars
5 Devil Presses (35/25lb x2)
Saturday
3/14/2026
_
26.3 Open Fest 행사로 인해 토요일 정규 수업은 없습니다!
평소 와드한다고 생각하시고 행사에 모두 모두 참여해주세요~
Saturday
3/15/2026
_
Sunday Run
10:00AM 에 박스에 모여 출발합니다~
3km/5km
참가 원하시는 분들은 코치에게 말씀해주시면
런톡에 추가해드리겠습니다!