Month: March 2019

CrossFit WOD, April 1, 2019

April 1st Weightlifting Overhead Squat (5-5-5-5-5) Front Squat (5-5-5-5-5) Metcon Metcon (Time) 21-15-9 Front squat 115/75# Burpee over the bar *Rest 2 minutes then 12-9-6 OHS 115/75# Ring dip Rest is included in overall time. Metcon (Time) 21-15-9 Front squat 75/55# Burpee over the bar *Rest 2 minutes then 12-9-6 Front rack lunge 75/55# H.R…. Read more »

CrossFit WOD, March 29, 2019

March 29th Weightlifting Thruster (3-3-3-3-3) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon (Time) 21-15-9 Wall balls 20/14# Jumping pull ups

CrossFit WOD, March 28, 2019

March 28th Warm-up Hinshaw Warm Up *Walking pace: High knee karaoke Over the hurdle Knee to chest Figure 4 Lunge Lunge with torso twist Toe touch march *Building pace: High knee Butt kicks Straight leg Side step Side step jumping jack Sitting arm swings Standing arm swings *Walking pace: Toes out walk Toes in walk… Read more »

CrossFit WOD, March 27, 2019

March 27th Weightlifting Power Jerk (5-5-5-5-5) Metcon Metcon (Time) 4 Rounds: 50 Double unders 20 Single arm (10 each arm) DB push press 40/25# 20 Sit ups Metcon (Time) 4 Rounds: 100 Single unders 20 Single arm (10 each arm) DB push press 20 Sit ups

CrossFit WOD, March 26, 2019

March 26th Gymnastics Metcon 4×6 Parallette or box shoot throughs (push up+shoot+dip+shoot=1 rep) Metcon Metcon (Time) With a partner 60-50-40-30 of: Double KB deadlift 70/53# Bike cals Metcon (Time) With a partner 60-50-40-30 of: Deadlift 155/115# Row cals

CrossFit WOD, March 25, 2019

March 25th Weightlifting Clean Complex – 3 position pull (1-1-1-1-1) Hi Hang Clean Hang Clean Clean Metcon THE IRON TEST (Time) 30/20 cal row 15 front squats at bodyweight 4 rope climbs *7 min cap

CrossFit WOD, March 23, 2019

CF OPEN 19.5 Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

CrossFit WOD, March 22, 2019

March 22nd Weightlifting Metcon (Weight) 5 sets: 2 BTN+ 1 Front rack split jerks Push Press (3-3-3-3-3) 5 split jerk landings after each set. Metcon Metcon (Time) 8 Rounds: 10 Burpees 20 Lunges 30 Double unders Metcon (Time) 6 Rounds: 8 Burpees 20 Lunges 90 Single unders

CrossFit WOD, March 21, 2019

March 21st Skill Metcon 15 min amrac: 6 Heartbeat press +halo 6 Burpee broad jump 20 Plank shoulder taps 45sec Chinese plank Metcon 2k Row (Time) Max Effort 2k Row

CrossFit WOD, March 20, 2019

March 20th Metcon (Weight) 20 minute EMOM 1 Rep Bear complex: Power clean + Front squat + Push press + Back squat + Push press Build in weight every 5 minutes Metcon (Weight) 20 minute EMOM: 2 power clean 2 front squat 2 S2OH