Week of 3/7 – 3/13

Monday 3/7

Challenge: 500m Row or Ski For Time.

30 Power Snatch (95/65#)
30 Pull-ups (Kipping)
300M Run
20 Power Snatch
20 Pull-ups
200m Run
10 Power Snatch
10 Pull-ups
100m Run

General Fitness
20 Mins for Quality (rest as needed)
10 Power Snatches (BB or Dumbell)
10 DH Pull-ups or Ring Rows
200m Run or Row

Notes: Looks like a fun day!

Recovery Day Suggestion: Ravenswood run/hike or rock walk Eastern Point to Brace Rock and back.

Tuesday 3/8

4 Rounds for Completion with a partner
300M Farmer Carry 53/35#
30 Med Ball Clean Wallballs 20/14 to 10/9ft
30 Box Jumps 24/20in

General Fitness
20 Mins For Quality2
2nd Telephone Pole Farmer Carry
20 Wall Balls
20 Dynamic Step Ups
*Row/Run 10 Mins to Cooldown while Performance folks are still working

Notes: If you are doing Performance KB’s must remain off the floor for the entire workout duration meaning that the resting partner holds.

Recovery Day Suggestion: 40-60 Mins of 3 Min Row, 3 Min Ski, Run Flat Loop, 1 Length Inchworm to Spiderman

6:30 Open Gym &  Climbing Class. Jon will be there coaching (not climbing) and we will choose what you guys want to do (power/ strength via bouldering or endurance intervals) based on who shows up.  Come try something new! Slackline will be up too.

Weightlifting Wednesday 3/9

12 Mins to a 1 Rep Max Pull-up

General Fitness
12 Mins
Even Mins: Max Rep Pull-ups Weighted>BW>Banded
Odd Mins: Rest or  30 Second Handstand or Plank Hold


12 Min Complex 135/85#
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Shoulder to OH
*Rest/MOD as needed. General Fitness folks run or row 200m between rounds.

Notes:  Test that 1RM Pull-up or maybe get a body weight strict pull-up for the first time.

Recovery Day Suggestion: Supposed to be close to 70 degrees so do something/anything outside!

Thursday 3/10

Performance & Fitness
“Dice Roll” 30 Min Amrap with Partner

1. 1000M Row – Pacer: 20 Slamballs
2. 60 Burpee Pull-ups– Pacer: 7 Plate Burpees
3. 100 Ring Push-ups – Pacer: 1 Lap Gimme Gimme
4. 75 KB Headcutters – Pacer: 10 Sandbag Step-ups
5. 400 M Rack Carry – Pacer: 400m OH Carry
6. 1000M Ski – Pacer – 3 Shuttle Runs
7. 200 Sit-ups – Pacer 1 lap Sandbag Drag
8. Your Choice

Notes:  With a 30 min Clock, you and your partner will try to complete as much work as possible. Roll the dice to see what you are doing. Once you have completed that objective, roll again etc.. until 30 mins has elapsed. Good base building day. Just get some volume done.

Recovery Day Suggestion: Come try climbing at 6:30PM

Friday 3/11

Performance & General Fitness
Crossfit Opens 16.3 and Scaled Options Plus a General Fitness option based off the movements.


???? Something Else if the workout is on the shorter side

Notes: Reminder, If you are competing in the opens to buddy up with another competitor to count reps for each other.

Recovery Day Suggestion: Row an easy 6-10K. At the top of every 3 Mins (after a 10 min Warm-up) do a 30 second interval. Throw on a good podcast and cruise. Boring yes…but important!

Saturday 3/12

Community Team WOD – bring a friend, bring a stranger. $5 for all non members which is donated locally.
Help us grow the best most supportive community on Cape Ann!

Sunday 3/13

@ Open Gym is from 11AM-1PM

40-60 Mins of 3 Min Row, 3 Min Ski, Run Flat Loop, 1 Length Inchworm to Spiderman

OTG Endurance Day?  Do something active for 60-90 mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace. A few of these sessions per week can really enhance your cardiovascular base which will help with recovery for your hard days at CF.

Nutrition Preparation: We are here to help – just reach out!  https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Carve a little time today (but really everyday)  to slow down and prep for next week.

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