Month: March 2019

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

CrossFit WOD, March 19, 2019

March 19th Skill Metcon Ladders Cone drills Jumping+landing Sled Metcon Metcon (Time) Partner WOD: 75 Box jumps 4 Ring Muscle Ups 1 mile run 4 Ring Muscle Ups 50 GHDSU 4 Ring Muscle Ups Metcon (Time) Partner WOD: 75 Box jumps 20/12in 12 Strict pull ups 1 mile run 12 Strict pull ups 75 Sit… Read more »

CrossFit WOD, March 18, 2019

March 18th Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Metcon (Time) 21-15-9 Deadlifts 135/95# Box pike HSPU or HR push ups

CrossFit WOD, March 15, 2019

March 15th Weightlifting Push Press (6-6-6-6-6) Metcon Metcon (Time) 2 Rounds: 35 Burpees 35 TTB 35 Push ups 35 Box jumps Metcon (Time) 2 Rounds: 25 Burpees 25 Knees to chest 25 Push ups 25 Box jumps