Tuesday 03/18

March 17, 2025 by Domenique DeRosa

Strength - Every 90s x 8 Sets

1 Clean + 1 Hang Clean
Build based off feel

WOD - 10 RFT

200m Row
3 Cleans (185/135)

Monday 03/17

March 16, 2025 by Domenique DeRosa

Happy St. Patrick’s Day! ☘️

A big congratulations to all athletes who participated in the Open this year. We saw every one of you push to your absolute limits and achieve amazing things! All photos from 25.3 are posted to our Facebook page for you to check out and save!

Shout out to our Undertow ladies in creating a new tradition to take the plunge in the Great South Bay yesterday! 🥶

Body Armor - 4RNFT

:30 Side Plank ea.
100 ft Unbroken DB Suitcase carry ea. arm
Rest 1:00 between rounds

WOD - 15 min AMRAP

5 Strict Pull Ups
10 Box Jumps (24/20)
10 DB S2OH (50/35)(5ea arm)
20 Sit Ups

Friday 03/14 - 25.3

March 13, 2025 by Domenique DeRosa

25.3 - reminder that todays hours are for those who registered to participate in the Open (5:15am, 8:00am, and evening heats) Make ups on Sunday at 9am

Tonight - St. Patrick’s Day themed! Wear your best green. Doors at 4pm with the first heat beginning around 4:30pm. Please review the your division standards before coming down. You can find the full breakdown on the games website (games.crossfit.com)

Spectators welcome ! Feel free to hang around afterwards this evening to kick off the weekend and celebrate finishing this Open season.

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts (225/155)
5 wall walks
25 cleans (135/85)
5 wall walks
25 snatches (95/65)
5 wall walks
50-calorie row

Time cap: 20 minutes

Thursday 03/13

March 12, 2025 by Domenique DeRosa

Reminder that the last Open workout will be announced today at 3pm on the games site.

Tomorrow we will be completing the final workout of the 2025 Open season! We’d love to have tomorrow be St. Patrick’s Day themed. Wear your best green and let’s kick off the weekend with some fun! Feel free to hang around after the evening heats are done with a couple adult beverages (hey, you’ve earned it!)

WOD - OTM x 6 Rounds

Min 1 = 2 Rope Climbs
Min 2 = 15 Box Jump Overs (24/20)
Min 3 = Max Cal Row/Ski/Bike
Min 4 = Rest

Wednesday 03/12

March 11, 2025 by Domenique DeRosa

Strength - Every 2:00 x 6 Sets

5-5-3-3-1-1 Push Jerk
Build based off feel

WOD - 2 RFT

25 T2B
25 Alt DB Snatch (50/35)
40/35 Cal Row
25 Lateral Burpees over DB