Saturday, March 7, 2026 

 

Hannam Heroes

OPEN 26.2

 

For time:

80-Foot dumbbell overhead walking lunge (50/35)

20 Alt. dumbbell snatches

20 Pull-ups

80-Foot dumbbell overhead walking lunge

20 Alt. dumbbell snatches

20 Chest-to-bar pull-ups

80-Foot dumbbell overhead walking lunge

20 Alt. dumbbell snatches

20 Muscle-ups

Time cap: 15 minutes

-> Amrap 26Min

Team of 2

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Sunday, March 8, 2026  

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Metcon

Conditioning

5 Rounds for Time

400m Run

21 KBS (32/24kg)

15 Box Jumps(24/20")

9 Push Ups

​

Monday, March 9, 2026  

 

CrossFit

Strength

Thruster (from floor)

5-4-3-2-1

Conditioning

5 rounds for max reps of:

:15 thrusters (95/65 lb)

:45 rest

:15 strict pull-ups

:45 rest

:15 burpees

:45 rest

BootCamp

Strength

Front Squat

3-3-3-3

Conditioning

40s On / 20s Off x5R

1: DB Front Squat

2: Battle Rope

3: DB Burpees

4: Cal Bike

  

Tuesday, March 10, 2026   

 

CF/BC

Conditioning

AMRAP in 20 Minutes

5 Wall Walks

10 DL (185/125lb) / 20 DB DL (50/35lb)

5 Power Cleans / 10 DB Power Cleans

50 DUs

400m run

Hyrox Simulation

*start at any station and AMRAP for 35 min.

*can be done in any order

400m run

500m ski

400m run

40m sled push (335/225#)

400m run

40m sled pull (235/175#)

400m run

40m burpee broad jumps

400m run

500m row

400m run

100m Farmer's carry (24/16kg)

400m run

50m Sandbag lunges (20kg/10kg)

400m run

50/40 WBS (14/10#)

 

Wednesday, March 11, 2026  

 

CrossFit

Strength

Back Squat

5-4-3-2-1-1-1

Conditioing

For time:

40/55-cal row

21 back squats (105/155 lb)

40/55-cal row

15 back squats

40/55-cal row

9 back squats

BootCamp

Strength

4 Sets

8 Weighted Sit Ups

10 Hanging Leg Raises

*Move immediately to the next movement.

*Rest if needed between sets.

Conditioning

EMOM for 16Minutes

1: 15/12 Cal Row

2: 20 Sit Ups

3: ME DB Thrusters

4: Rest

*Score is total reps of DB Thrusters.

  

Thursday, March 12, 2026  

 

Olympic lifting

Block Cleans:

1 power clean + 2 squat cleans

CF/BC

Conditioning

For Time

10 Burpees

25 Push Ups

10 Burpees

25 Push Ups

50 Lunges

10 Burpees

25 Push Ups

50 Lunges

100 Sit Ups

10 Burpees

25 Push Ups

50 Lunges

100 Sit Ups

150 Air Squats

Hyrox Partner Zone Challenge 

As fast as possible, 6 min. per zone, 1 min rest

Zone 1: 

Alt. 300m/240m row

Zone 2:

Alt. 250m/200m ski

Zone 3:

Alt. 10m burpee broad jumps

Zone 4:

Alt. 10 WBS (20/14#)

P1 completes reps, then P2 does same amount

 

Friday, March 13, 2026  

 

CrossFit

Strength

Shoulder-2-Overhead

5 reps x 5 sets

*any style is okay

Conditioning

AMRAP 16:

8 toes-to-bars

8 handstand push-ups

8 pull-ups

16/14 cal row

BootCamp

Conditioning

Partner WOD

AMRAP in 20 Minutes

2-4-6-8-10...

Pull Ups

DB S2OH

* Perform 10m Walking Lunges after each round.

* P1 does 2 pull ups, 2 DB S2OH and Walking Lunges than P2 does 2 pull ups, 2 DB S2OH and Walking Lunges and so on.

  

Saturday, March 14, 2026  

 

Hannam Heros

To be announced...

 

Sunday, March 15, 2026  

 

Metcon

"Chipper Jackie"

2000m row

100 thrusters (45/35)

60 pull-ups