WORKOUTS FOR THE WEEK:
MONDAY 
STRENGTH – ALL
5-5-5-5
Double Overhand Deadlift*
*Start Moderate and Build past Workout Weight.
(Score is Weight)

WORKOUT OF THE WEEK – PERFORMANCE 
“CATCHING SOME EARHART” 
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (24/20)
1-2-3-and so on…
Deadlifts (225/155)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
NOTE — All of these workouts are part of our ‘Leading Ladies Week’ for March, Women’s History Month

WORKOUT OF THE WEEK – FITNESS
“CATCHING SOME EARHART”
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (20)
1-2-3-and so on…
Deadlifts (155/105)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)

EXTRA CREDIT – ALL
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Overhead Work 
4-5 SETS
1 Snatch Balance*
+ 2 Overhead Squats
*Keep weight Moderate+ across all sets.
-Rest As Needed b/t Sets-
(Score is Weight)

2.) 3-4 SETS 
1:00 Max Sit-Ups
1:00 Weighted Plank Hold
 
TUESDAY 
STRENGTH – ALL
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Front Squat*
*Weight must come from the floor.
(Score is Weight)

WORKOUT OF THE WEEK – ALL 
FRAN+ 
FOR TIME*
12-9-6
Thrusters (135/95)
Bar Muscle-Ups
(Score is Time)
*WORKOUT NOTE
Choose either FRAN or FRAN+
NOTE — All of these workouts are part of our ‘Leading Ladies Week’ for March, Women’s History Month

WORKOUT OF THE WEEK – ALL 
FRAN
21-15-9  
Thrusters, 95# / 65#  
Pull-ups
*WORKOUT NOTE
Choose either FRAN or FRAN+

WEDNESDAY 
WORKOUT OF THE WEEK – PERFORMANCE 
“RUNNING RBG” 
EMOM x 16 MINUTES
MIN 1&2 – 400m Run
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest. GHD Sit-Ups Optional.
(Score is Total Sit-Ups)
NOTE — All of these workouts are part of our ‘Leading Ladies Week’ for March, Women’s History Month

WORKOUT OF THE WEEK – FITNESS
“RUNNING RBG”
EMOM x 16 MINUTES
MIN 1&2 – 300m Run
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest.
(Score is Total Sit-Ups)

PARTNER FINISHER – ALL 
AMRAP x 8 MINUTES* 
10 Alt. Lunges
10 DB Slides
*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.
(Score is Rounds + Reps)

EXTRA CREDIT – ALL
1.) Overhead Prep 
3-4 SETS
3 Wall Walks*
*At the top of each WW, hold inversion for :10-:15.
-Rest As Needed b/t Sets-
 
2.) 3-4 SETS 
:15 L-Hang
:15 L-Sit
1:00 Max Shoot-Thrus

THURSDAY 
STRENGTH – ALL
EVERY 1:30 x 6 SETS* 
1 High Hang Power Clean
+ 1 Hang Power Clean
+ 1 Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)

HERO PARTNER WORKOUT – PERFORMANCE
“LAURA”  
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans (155/105) 
*P1 works while P2 Rests. Split work as needed.
(Score is Rounds + Reps)
NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.
 
HERO PARTNER WORKOUT – FITNESS
“LAURA”
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)
*P1 works while P2 Rests. Split work as needed.
(Score is Rounds + Reps)

FRIDAY 
STRENGTH – PERFORMANCE
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 2-Rep Split Jerk
(Score is Weight)

STRENGTH – FITNESS
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 2-Rep Push Jerk
(Score is Weight)

WORKOUT OF THE WEEK – PERFORMANCE 
“FEELING FRIDA” 
EVERY 2:00 x 6 SETS
60 Double Unders
Unbroken Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options…
10 Reps (135/95)
8 Reps (165/115)
6 Reps (185/135)
(Score is Slowest Set)

WORKOUT OF THE WEEK – FITNESS
“FEELING FRIDA”
EVERY 2:00 x 6 SETS
100 Single Unders
Unbroken Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options…
10 Reps (95/65)
8 Reps (115/75)
6 Reps (135/95)
(Score is Slowest Set)

EXTRA CREDIT – ALL
FOR QUALITY* 
15 Supinated Band Pull-Aparts
15 Banded Upright Rows
15 Pronated Band Pull-Aparts
15 Banded Straight Arm Push-Downs
15/15 Single Arm Banded Rows
-Into-
5:00-10:00
Foam Rolling
*Today’s Extra Credit can be done before class or it can be done afterwards. This is meant to prep you for next week so don’t overdo it!

SATURDAY 
EXTENDED WARM-UP – ALL
EVERY 4:00 x 3 SETS 
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Bar Muscle-Ups or Strict Pull-Ups
-EZ Bike in Time Remaining-
*Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols
**Start Moderate and build to workout weight. Must come from the floor.

PARTNER WORKOUT OPTION
“NCFIT GIRLS” IN TEAMS OF 2… 
AMRAP x 20 MINUTES
10 Alt. Pistols or Narrow Stance Air Squats
6 Bar Muscle-Ups or Strict Pull-Ups
4 Front Squats (Athlete Choice)
*P1 works while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.
(Score is Total Cals)