Friday 03/27/2026

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Accessory
Gymnastics: Ring Muscle-Ups / Strict Pull-ups
Level 1: 
9min EMOM: 
Min 1: 1-2 Band Assisted Low Ring Muscle Ups OR 4-5 Banded Strict Ring Pull-ups 
Min 2: 6-8 Ring Dips OR 4-5 Ring Dip Negatives with a 3 second lowering (support with toes as needed)

Min 3: Rest minute 

Level 2:
9min EMOM: 
Min 1: Ring Swing Drill: 2 reps of - 2 "small" ring swings into 1 "max-effort" ring swing into 1 Hip Drive + Pull to Shoulder.
Min 2: 3-4 Low Ring Horizontal Assisted Ring Muscle Ups
Min 3: Rest minute 

Level 3:
9min AMRAP: 
4/2 Ring Muscle Ups 
8/6 calorie Row 
36 Double Unders

WOD
"Cardinals"
For Time:
15-12-9-6-3
Front Squats 135#/95#
Bar Facing Burpees

Friday 02/20/2026

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Strength
Shoulder Press 4x3
Every 1:30 x 4 sets
3 Shoulder Press @65%

WOD
"CrossFit Open WOD 21.3"
For Time 18:00 Cap:
15 Front Squats 95#/65#
30 Toes to Bar
15 Thrusters 95#/65#

-Rest 1:00-

15 Front Squats 95#/65#
30 Chest to Bar Pull Ups
15 Thrusters 95#/65#

-Rest 1:00-

15 Front Squats 95#/65#
30 Bar Muscle Ups
15 Thrusters 95#/65#

Note: We have extended the time cap to 18:00 for today.