Category: Uncategorized

CrossFit WOD, March 14, 2019

March 14th Gymnastics Metcon (AMRAP – Reps) 1 set of L1 progression then: 2 sets of 5 Ice cream makers 3 High ring shoot throughs (MU w/out dip) 1 Muscle up 1 max set of MUs Metcon 4 sets: 10 False grip ring rows 5 Low ring shoot throughs 20sec Hold at support Metcon Metcon… Read more »

CrossFit WOD, March 13, 2019

March 13th Weightlifting Front Squat (6-6-6-6-6) *3 sec pause on first rep of warm up sets Metcon Metcon (Time) 4 Rounds: 7 Squat clean 185/125# 400m Run Metcon (Time) 4 Rounds: 7 Power clean +front squat 135/95# 400m Run

CrossFit WOD, March 12, 2019

March 12th Weightlifting Metcon (Weight) 12 min EMOM: 3 Snatches Build in weight as form allows. Power or squat whatever allows a better position. Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP: 16 Pistols 8 Pull ups Metcon (AMRAP – Rounds and Reps) 9 min AMRAP: 16 Pistols to target 8 Jumping pull… Read more »

CrossFit WOD, March 11, 2019

March 11th Weightlifting Metcon (Weight) 4 sets: 200ft Farmer/Waiter carry 20 Reverse flys 40 Banded side steps Metcon Metcon (Time) Alt EMOM to accumulate: 125cals Ski or Bike 75 Dball over the shoulder 70/50# Metcon (Time) Alt EMOM to accumulate: 125cals Row 75 Dball over the shoulder 50/25#

CrossFit WOD, March 9, 2019

OPEN workout 19.3 Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes

CrossFit WOD, March 8, 2019

March 8th Weightlifting Push Press (5-5-5-5-5) 5 seated box jumps after each set. Be powerful! Metcon Metcon (AMRAP – Reps) 8 minute amrap: 2,4,6,8… DB snatch *35 DU between each set Metcon (AMRAP – Reps) 8 minute amrap: 2,4,6,8… DB snatch *60 Single Unders between each set

CrossFit WOD, March 7, 2019

March 7th Metcon 4 sets: Single leg RDL x12 each leg (barbell) Active hanging hip taps x6 Metcon Single leg RDL with KB or DB Active hang x30seconds Metcon Metcon (Time) Partner 10k row or ski Minimum 250m max 800m at a time before switching

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.