WODs

Monday March 8, 2021


While you’re here, get to know us a little better.



Get helpful resources on FacebookWe share great resources, tips and news on our Facebook page for martial arts school, box, MMA gym and fitness studio owners.
 





Learn more about us on InstagramOur team is comprised of passionate fitness fanatics who are dedicated to making fitness businesses wildly successful. Meet our team!
 





































Copyright All Rights Reserved © 2020



















(function () { window.addEventListener(‘load’, function () { setTimeout(function () { var xhr = new XMLHttpRequest(); xhr.open(‘POST’, ‘/_hcms/perf’, true /*async*/); xhr.setRequestHeader(“Content-type”, “application/json”); xhr.onreadystatechange = function () { // do nothing. }; var connection = navigator.connection || navigator.mozConnection || navigator.webkitConnection; function populateNetworkInfo(name, connection, info) { if (name in connection) { info[name] = connection[name]; } } var networkInfo = {}; if (connection) { [‘type’, ‘effectiveType’, ‘downlink’, ‘rtt’].forEach(function(name) { populateNetworkInfo(name, connection, networkInfo); }); } var perfData = { url: location.href, portal: 7299793, content: 28751251138, group: -1, connection: networkInfo, timing: performance.timing }; xhr.send(JSON.stringify(perfData)); }, 3000); // Execute this 3 seconds after onload. });})();var _hsq = _hsq || [];_hsq.push([“setContentType”, “landing-page”]);_hsq.push([“setCanonicalUrl”, “https://info.zenplanner.com/previous-customer”]);_hsq.push([“setPageId”, “28751251138”]);_hsq.push([“setContentMetadata”, { “contentPageId”: 28751251138, “legacyPageId”: “28751251138”, “contentFolderId”: 37632399040, “contentGroupId”: null, “abTestId”: null, “languageVariantId”: 28751251138, “languageCode”: “en”, }]);var hsVars = { ticks: 1614612367656, page_id: 28751251138, content_group_id: 0, portal_id: 7299793, app_hs_base_url: “https://app.hubspot.com”, cp_hs_base_url: “https://cp.hubspot.com”, language: “en”, analytics_page_type: “landing-page”, category_id: 1, folder_id: 37632399040, is_hubspot_user: false}

Sunday March 7, 2021


While you’re here, get to know us a little better.



Get helpful resources on FacebookWe share great resources, tips and news on our Facebook page for martial arts school, box, MMA gym and fitness studio owners.
 





Learn more about us on InstagramOur team is comprised of passionate fitness fanatics who are dedicated to making fitness businesses wildly successful. Meet our team!
 





































Copyright All Rights Reserved © 2020



















(function () { window.addEventListener(‘load’, function () { setTimeout(function () { var xhr = new XMLHttpRequest(); xhr.open(‘POST’, ‘/_hcms/perf’, true /*async*/); xhr.setRequestHeader(“Content-type”, “application/json”); xhr.onreadystatechange = function () { // do nothing. }; var connection = navigator.connection || navigator.mozConnection || navigator.webkitConnection; function populateNetworkInfo(name, connection, info) { if (name in connection) { info[name] = connection[name]; } } var networkInfo = {}; if (connection) { [‘type’, ‘effectiveType’, ‘downlink’, ‘rtt’].forEach(function(name) { populateNetworkInfo(name, connection, networkInfo); }); } var perfData = { url: location.href, portal: 7299793, content: 28751251138, group: -1, connection: networkInfo, timing: performance.timing }; xhr.send(JSON.stringify(perfData)); }, 3000); // Execute this 3 seconds after onload. });})();var _hsq = _hsq || [];_hsq.push([“setContentType”, “landing-page”]);_hsq.push([“setCanonicalUrl”, “https://info.zenplanner.com/previous-customer”]);_hsq.push([“setPageId”, “28751251138”]);_hsq.push([“setContentMetadata”, { “contentPageId”: 28751251138, “legacyPageId”: “28751251138”, “contentFolderId”: 37632399040, “contentGroupId”: null, “abTestId”: null, “languageVariantId”: 28751251138, “languageCode”: “en”, }]);var hsVars = { ticks: 1614612367656, page_id: 28751251138, content_group_id: 0, portal_id: 7299793, app_hs_base_url: “https://app.hubspot.com”, cp_hs_base_url: “https://cp.hubspot.com”, language: “en”, analytics_page_type: “landing-page”, category_id: 1, folder_id: 37632399040, is_hubspot_user: false}

Saturday March 6, 2021


While you’re here, get to know us a little better.



Get helpful resources on FacebookWe share great resources, tips and news on our Facebook page for martial arts school, box, MMA gym and fitness studio owners.
 





Learn more about us on InstagramOur team is comprised of passionate fitness fanatics who are dedicated to making fitness businesses wildly successful. Meet our team!
 





































Copyright All Rights Reserved © 2020



















(function () { window.addEventListener(‘load’, function () { setTimeout(function () { var xhr = new XMLHttpRequest(); xhr.open(‘POST’, ‘/_hcms/perf’, true /*async*/); xhr.setRequestHeader(“Content-type”, “application/json”); xhr.onreadystatechange = function () { // do nothing. }; var connection = navigator.connection || navigator.mozConnection || navigator.webkitConnection; function populateNetworkInfo(name, connection, info) { if (name in connection) { info[name] = connection[name]; } } var networkInfo = {}; if (connection) { [‘type’, ‘effectiveType’, ‘downlink’, ‘rtt’].forEach(function(name) { populateNetworkInfo(name, connection, networkInfo); }); } var perfData = { url: location.href, portal: 7299793, content: 28751251138, group: -1, connection: networkInfo, timing: performance.timing }; xhr.send(JSON.stringify(perfData)); }, 3000); // Execute this 3 seconds after onload. });})();var _hsq = _hsq || [];_hsq.push([“setContentType”, “landing-page”]);_hsq.push([“setCanonicalUrl”, “https://info.zenplanner.com/previous-customer”]);_hsq.push([“setPageId”, “28751251138”]);_hsq.push([“setContentMetadata”, { “contentPageId”: 28751251138, “legacyPageId”: “28751251138”, “contentFolderId”: 37632399040, “contentGroupId”: null, “abTestId”: null, “languageVariantId”: 28751251138, “languageCode”: “en”, }]);var hsVars = { ticks: 1614612367656, page_id: 28751251138, content_group_id: 0, portal_id: 7299793, app_hs_base_url: “https://app.hubspot.com”, cp_hs_base_url: “https://cp.hubspot.com”, language: “en”, analytics_page_type: “landing-page”, category_id: 1, folder_id: 37632399040, is_hubspot_user: false}

Friday March 5, 2021


While you’re here, get to know us a little better.



Get helpful resources on FacebookWe share great resources, tips and news on our Facebook page for martial arts school, box, MMA gym and fitness studio owners.
 





Learn more about us on InstagramOur team is comprised of passionate fitness fanatics who are dedicated to making fitness businesses wildly successful. Meet our team!
 





































Copyright All Rights Reserved © 2020



















(function () { window.addEventListener(‘load’, function () { setTimeout(function () { var xhr = new XMLHttpRequest(); xhr.open(‘POST’, ‘/_hcms/perf’, true /*async*/); xhr.setRequestHeader(“Content-type”, “application/json”); xhr.onreadystatechange = function () { // do nothing. }; var connection = navigator.connection || navigator.mozConnection || navigator.webkitConnection; function populateNetworkInfo(name, connection, info) { if (name in connection) { info[name] = connection[name]; } } var networkInfo = {}; if (connection) { [‘type’, ‘effectiveType’, ‘downlink’, ‘rtt’].forEach(function(name) { populateNetworkInfo(name, connection, networkInfo); }); } var perfData = { url: location.href, portal: 7299793, content: 28751251138, group: -1, connection: networkInfo, timing: performance.timing }; xhr.send(JSON.stringify(perfData)); }, 3000); // Execute this 3 seconds after onload. });})();var _hsq = _hsq || [];_hsq.push([“setContentType”, “landing-page”]);_hsq.push([“setCanonicalUrl”, “https://info.zenplanner.com/previous-customer”]);_hsq.push([“setPageId”, “28751251138”]);_hsq.push([“setContentMetadata”, { “contentPageId”: 28751251138, “legacyPageId”: “28751251138”, “contentFolderId”: 37632399040, “contentGroupId”: null, “abTestId”: null, “languageVariantId”: 28751251138, “languageCode”: “en”, }]);var hsVars = { ticks: 1614612367656, page_id: 28751251138, content_group_id: 0, portal_id: 7299793, app_hs_base_url: “https://app.hubspot.com”, cp_hs_base_url: “https://cp.hubspot.com”, language: “en”, analytics_page_type: “landing-page”, category_id: 1, folder_id: 37632399040, is_hubspot_user: false}

Mayhem Madness


CrossFit Chesapeake – Endurance

Metcon (Calories)

10 Rounds:

15s Hard/45s easy

30s Hard/30s easy

45s Hard/15s easy

CrossFit Kids


CrossFit Chesapeake – CrossFit Kids

Dumbbell Snatch

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

10 DB Snatches

10 Lunges

10 Push-ups

3.4.21


CrossFit Chesapeake – CrossFit

Metcon (Time)

For time:

•800m Run

•10 Burp Box Jumps 20″/24″

•10 Goblet Rack Reverse Step Lunge #53/70 (M50+ 35/53)

•600m Run

•15 Burp Box Jumps

•15 Goblet Rack Reverse Step Lunge

•400m Run

•20 Burp Box Jumps

•20 Goblet Rack Reverse Step Lunge

•200m Run

Metcon (Time)

For time:

•800m Run

•10 Burp Box Jumps 20″/24″

•10 Goblet Rack Reverse Step Lunge #53/70 (M50+ 35/53)

•600m Run

•15 Burp Box Jumps

•15 Goblet Rack Reverse Step Lunge

•400m Run

•20 Burp Box Jumps

•20 Goblet Rack Reverse Step Lunge

•200m Run

Thursday March 4, 2021


While you’re here, get to know us a little better.



Get helpful resources on FacebookWe share great resources, tips and news on our Facebook page for martial arts school, box, MMA gym and fitness studio owners.
 





Learn more about us on InstagramOur team is comprised of passionate fitness fanatics who are dedicated to making fitness businesses wildly successful. Meet our team!
 





































Copyright All Rights Reserved © 2020



















(function () { window.addEventListener(‘load’, function () { setTimeout(function () { var xhr = new XMLHttpRequest(); xhr.open(‘POST’, ‘/_hcms/perf’, true /*async*/); xhr.setRequestHeader(“Content-type”, “application/json”); xhr.onreadystatechange = function () { // do nothing. }; var connection = navigator.connection || navigator.mozConnection || navigator.webkitConnection; function populateNetworkInfo(name, connection, info) { if (name in connection) { info[name] = connection[name]; } } var networkInfo = {}; if (connection) { [‘type’, ‘effectiveType’, ‘downlink’, ‘rtt’].forEach(function(name) { populateNetworkInfo(name, connection, networkInfo); }); } var perfData = { url: location.href, portal: 7299793, content: 28751251138, group: -1, connection: networkInfo, timing: performance.timing }; xhr.send(JSON.stringify(perfData)); }, 3000); // Execute this 3 seconds after onload. });})();var _hsq = _hsq || [];_hsq.push([“setContentType”, “landing-page”]);_hsq.push([“setCanonicalUrl”, “https://info.zenplanner.com/previous-customer”]);_hsq.push([“setPageId”, “28751251138”]);_hsq.push([“setContentMetadata”, { “contentPageId”: 28751251138, “legacyPageId”: “28751251138”, “contentFolderId”: 37632399040, “contentGroupId”: null, “abTestId”: null, “languageVariantId”: 28751251138, “languageCode”: “en”, }]);var hsVars = { ticks: 1614612367656, page_id: 28751251138, content_group_id: 0, portal_id: 7299793, app_hs_base_url: “https://app.hubspot.com”, cp_hs_base_url: “https://cp.hubspot.com”, language: “en”, analytics_page_type: “landing-page”, category_id: 1, folder_id: 37632399040, is_hubspot_user: false}

3.3.21


CrossFit Chesapeake – CrossFit

Metcon (3 Rounds for reps)

Three 5-minute rounds of:

200-m farmers carry 35/53 (M50+ 25/40)

Then as many reps as possible of:

7 HSPU

10 kettlebell swings

Rest 2 minutes between rounds.