Category: Uncategorized

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

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