Daily WOD – Mar 31, 2021

Welcome Ryan B!

Workout of the Day


Complete for time:

  • 100 pull ups
  • 100 push ups
  • 100 sit ups
  • 100 squats

Time Cap = 25 minutes.

WOD Notes:  This is a benchmark mark, and one of the original Girls of CrossFit. In order to get work in at all stations, the pull ups should be capped at 7 minutes and the push ups at 15 minutes.  If you’re performing banded or strict pull ups, consider scaling to 50 reps. Compare to 200310.

At-Home Notes: If you are performing this workout at home and don’t have access to a pull up bar, here are two options for pull-up subs:

  1. 50 (25R/25L) KB/DB bent-over rows + 50 KB/DB two-arm bicep curls
  2. 100 supine “towel” rows (set up using a flat sheet and a door) – instructions here: https://youtu.be/uLr8XHhRPAM

Open Notes: Final results are in! But first… a huge congratulations to ALL our 2021 Open participants! For some of us, this was our 11th CrossFit Open. For many, it was your first. That’s a BIG accomplishment! Before you put the Open completely behind you, we have a small favor to ask.  Take a few minutes to think back on your experience. What did you learn about yourself? Did you experience any “Open Magic” – such as hitting a first skill or a new PR? What are you thankful for? We would love to hear from you! Post a comment or email your team captain with your thoughts. We can’t wait to read them all!

Without further ado… Congratulations to Suns Out Guns Out for winning the 2021 Open In-House Competition!! The SOGO team had 16 powerhouse members fueled by pure grit and Swedish fish. Shout out to Joe S, Kevin W, Landon, Marco, Pat B, Sillup, Ryan A, Sean F, Fili, Tiago, Diana, Liz, Jenn T, Jess S, Lindsay L, and Nikki! For a full list of ICA results, check out the ICA leaderboards on the CrossFit games site. Men / Women / Combined

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