March -Week 3

For over two decades, CrossFit.com has been the longest-running, most consistent resource for CrossFit programming. Built on the foundation of constantly varied, functional movements performed at high intensity, it continues to deliver simple, effective workouts that stand the test of time. The classic three days on, one day off approach creates consistent exposure to all elements of fitness—including your weaknesses. That’s the point. No patterns, no comfort zones—just intentional variance that builds true, well-rounded capacity allowing us to be prepared for any and all things. Take Danielle. She’s always loved cardio, but for years she’s followed the CFKOP program anyway—showing up for strength days, skill work, and the shorter, more intense efforts outside her comfort zone. Because of that, she hasn’t just maintained her engine—she’s expanded everything around it. That’s CrossFit. The following workouts are inspired by CrossFit.com but for Danielle!!! 

Day 1: 

For time:
400-meter run
30 toes-to-bars
400-meter run
10 wall walks
400-meter run
30 toes-to-bars
400-meter run 

 Day 2: 

For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row
Rest 5 minutes
21 box jumps
21 Chest to Bar Pull-ups
15 box jumps
15 Chest to Bar Pull-ups
9 box jumps
9 Chest to Bar Pull-ups
 

♀ 95/105/120-lb barbell and a 20-inch box
♂ 135/155/175-lb barbell and a 24-inch box 

Day 3: 

Power Clean 3-3-3-3-3 

Day 4: 

For time: 5,000-meter C2 bike
30 Power Cleans (95/135#)
200-meter kettlebell farmers carry
3,000-meter C2 bike
20 Power Cleans (95/135#)
100-meter kettlebell farmers carry
1,000-meter C2 bike
10 Power Cleans (95/135#)
50-meter kettlebell farmers carry
500-meter C2 bike ♀
 35-lb kettlebells ♂ 53-lb kettlebells 

Day 5:
Back Squat 5-5-5-5-5
 
Day 6: Topsy: 

Complete as many rounds and reps as possible in 25 minutes of: 

3 muscle-ups 

8 thrusters (75/115#) 

17-calorie row

Day 7: Cardio Sunday - Danielles favorite!

2000 Meter Row

50 Burpees

800 Meter Run 

40 Burpees

400 Meter Ski

30 Burpees

Partner Saturday in the Lyons Basement

 

4 Rounds for time of:

1:00 Bike/Row (together)

40 Sit-ups (your choice ABMAT or GHD)

40 Kettlebell Swings

*perform Sit-ups and KBS you go/I go style. 

Cash out:

5 Sets for Max Strict Pull-ups

Results:

Aimee + Jason 16:20

Aimee 5x5 

Jason 5x1 banded

3.12.26 - Masters

*Buy in* 
Squat Therapy 

AMRAP in 18 Minutes:
6 Calories Ski
12 DB Front Squats
8 Calories Bike/Row
12 DB Thrusters

Barb 3+26 15#

Lisa 4+18 12#

Kathy 4+1 12# row

Terry 4+18 15# row

Devin 5 15#

Brenda 4 8#

Teresa 4  15#

Deb 4 10/8

3.10.26

Consistency + Adaptation 

Megzz has been doing CrossFit for nearly two decades. That kind of longevity doesn’t come from perfect motivation every day—it comes from consistency. Over the years, Meg has trained through great days, tough days, and even injuries. Sometimes the goal wasn’t to push harder, but simply to keep showing up and adapt the workout to what her body needed that day. 

One of the classic elements of CrossFit is the descending rep scheme—like 21-15-9 or 15-12-9-6-3. The reps get smaller as fatigue builds, which makes workouts intense but also accessible. You can adjust the load or movement, but the structure keeps you moving. Megzz's journey shows that consistency and adaptation work together. Even when motivation dips or training looks a little different, showing up allows the program to keep working for you—and that’s where the real progress happens.

 21-15-9 Reps of:

Bike Calories

Deadlift 

Handstand Push-ups

Toes to Bar

Aimee 14:25 (155/Air Bike)

Megs 14:25 (113/C2 Bike)

another good one...

15-12-9-6-3 reps of:

Ski Cals

Push Jerk 

Kettlebell Swings 

Masters 3.10.26

 15*12*9*6* reps of:

Toes to Bar

Push-up

Kettlebell Swing 26#

*30 DU or SU or CrossOvers

Richard 13:49 SU

Lisa 13:40 DUA

Kathy 11:21 SU

Teresa 14:45 DUA

Terry 14:35 Xover

Lee 14:06 DU

Devin 13:53 DUA

J- WOD 3.9.26

 Jason Travels a lot...as do many of us. It's not glamorous it's early mornings and late nights and dinners out and airplane travel which is EXHAUSTING...here's a Hotel WOD for him and for you all do to in your Hotel room before you start your day!

Find the Tabata man "aka songs' on Spotify and do this:

20 Seconds on 10 off- how ever many intervals you have time for...Post to comments the intervals you do and amount of reps... 

Tabata Squats

Tabata Push-ups

Tabata Lunge

Tabata Sit-up 

 Tabata Burpees

Just a few Workouts

AMRAP in 16 Minutes:

2 Wall Walks

6 Clean and Jerks (95/135#)

12 Calories Air Bike 

5 Rounds for time of:

10 Pull-ups

10 Power Snatches (65/95#)

10 Calorie Row

21-15-9 reps for time of:

Overhead Squat 75/115#

5 BMU in between each round

For time: (for Danielle) haha!

1000 Meter Ski

30 Wallballs

750 Meters Ski

30 Kettlebell Swings (53/70#

500 Meter Ski 

30 Burpees

250 Meter Ski 

30 Slamballs

Super Masters

 

At CrossFit, we often say that the needs of Olympic athletes and our grandparents differ by degree, not kind. The movements are the same—only the level changes.

Bob and Steve are a perfect example of that truth.

At 81 and 79 years old, they show up, move, laugh, and work hard alongside everyone else. Their workouts may look a little different than someone half their age—lighter weights, modified movements, a little more time between efforts—but the intention is exactly the same: move well, get stronger, and keep doing the things that matter in life.

Every squat helps them stand up with confidence. Every press keeps their shoulders strong for daily tasks. Every class builds not just fitness, but connection and community.

Bob and Steve remind us that fitness isn’t reserved for the young or the elite. It’s for anyone willing to show up and take the first step.

Because in CrossFit, you’re never too old to start—and strength has no expiration date.

Today Bob and Steve's workout was:

Warm up:

Row

Agility Ladder

Shoulder Mobility and Crossover Symmetry 

Farmers Carry 

Deadlift 

5-5-5-5-5

alternating with Bar Hangs and Jumping Pull-ups

J- WOD 3.4.26

The Deadlift is more than picking weight up off the floor — it’s learning how to create power, protect your spine, and move with confidence. It builds your glutes, hamstrings, and back — the muscles that keep you strong in sport and in life. Groceries, kids, furniture — that’s real-world strength. Every rep teaches you to brace, commit, and finish what you start. Simple. Heavy. Effective.

 

Deadlift 
3-3-3-3-3

Cash out:
21-15-9
Air Bike Calories
  Kettlebell Swings  

J- WOD 2.25.26

J- WOD - Week 2 

It’s not the random PR. It’s not the one perfect week. It’s the steady return — to CrossFit, from the barbell, to the bike, to the basics — over and over again, master them. Adaptation doesn’t come from intensity alone. It comes from repeated exposure. The body responds to what you do consistently, not occasionally. Strength builds. Engine improves. Confidence compounds. Not because of one workout — but because you kept showing up. 

 “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” — Aristotle 

 Train consistently. Adapt inevitably.

2 Rounds for time of:

 25 Air Squats

25 Double Unders

20 Dumbbell Front Squats

20 Double Unders

15 Dumbbell Push Press 

15 Double Unders

10 Dumbbell Thrusters 

10 Double Unders

2.21.26

 

In teams of 2: 

100 Toes to Bar

80 Goblet reverse lunge step ups (alternating)

100 Calories Bike

From the Hybird L2 at CrossFit King of Prussia