Month: March 2026

Warm-Up: Coach’s Choice

Strength/Skill: Back Rack Lunge

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start with the naked barbell and add weight each round. Lift on a 2-minute clock.

WOD: Tabata Kick Your Butt!

HRPUs

Air Squats

Ab Mat Sit Ups

Box Jumps (24/20)

8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements

Stimulus/Focus: This was CrossFit Belmont’s “Opening Day” workout on March 4, 2013. Celebrate 13 years with us today!

Cool Down: Tabata Superman Holds

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 3 RFT (18 Minute Time Cap)

5 Wall Walks

25 Chest to Bar Pull Ups

100 Double Unders

Stimulus/Focus: This should be a challenging workout due to the movements and rep scheme. Work steadily throughout the entire workout. Think about small sets with quick breaks to help you keep moving.

Cool Down: 3 Rounds

10 V-Ups

5 Ring Dips

Warm-Up: Coach’s Choice

Strength/Skill: Thruster

1 x 1

Stimulus/Focus: Spend 20 minutes getting AHAP for a 1 rep max.

WOD: For Time (12 Minute Time Cap)

21-18-15

Dumbbell Thruster (50/35)

400 Meter Run

Stimulus/Focus: Try to complete the thrusters in no more than 3 sets each round. Push hard on the run.

Cool Down: 3 Rounds

100 Meter Farmers Carry

20 Standing Oblique Twists (with one dumbbell)