Month: March 2019

CrossFit WOD, March 6, 2019

March 6th Gymnastics Toes-To-Bar (5x 5-10) Knees To Elbow (5×5-10) Metcon Dirty 30 (Time) 30 Reps of each: Box jumps 24/20in Jumping pull ups KBS 53/35# Walking lunges K2E Push press 45/33# Hip Extensions Wall balls 20/14# Burpees Double unders Metcon (Time) Box jumps 18/12in Jumping pull ups KBS 35/22# Walking lunges Knees to chest… Read more »

CrossFit WOD, March 5, 2019

March 5th Skill Flight Simulator (Time) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders Metcon alternate between 50 singles building in speed and DU attempts Metcon Metcon (Time) 21-15-9-15-21 Single arm OH DB lunges 50/35# Burpees Calories

CrossFit WOD, March 4, 2019

March 4th Metcon Metcon (Weight) 1 unbroken round of DT for max weight: 12 Deadlift 9 Hang power clean 6 Push jerk Gymnastics Metcon 4 Rounds of pausing "Cindy" 5 Ring row or pull up 10 Push ups 15 Air squats 1 sec pause at the top and bottom of EACH rep.