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Month: March 2019

CrossFit WOD, March 20, 2019

190320 Warm-up Jump Rope Work Double Under Folks: Folks who are working: Metcon Knee Jumps 10 Min Only Metcon (Time) 9 – 7 – 5 – 3 – 1 315/225 Deadlift After each set of Deadlift do 50 Double Unders (if we are still working on DBUs try to challenge yourself)

CrossFit WOD, March 19, 2019

190319 Assault Bike 2:00 Test (Calories) Metcon (10 Rounds for reps) Assault Bike Intervals: 2:00 Cal Test rest 4:00 then 10 Rounds :30 Assault Bike for Calories Rest 1:00 Record each round Strict Dip (X X X X X X) 6 Supersets of Strict Pull ups w/strict Dips all sets should be the same reps…
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CrossFit WOD, March 18, 2019

190318 Metcon (10 Rounds for reps) Assault Bike Intervals: 2:00 Cal Test rest 4:00 then 10 Rounds :30 Assault Bike for Calories Rest 1:00 Record each round Assault Bike 2:00 Test (Calories)

CrossFit WOD, March 16, 2019

190316 Warm-up Squat Warm Up Back Squat (5 5 5) 70, 75, 80% Metcon (Time) Partner Groups of 3: 100 Cal Bike 45 Backsquats 225/155 100 Cal Row 50 Strict Pull Ups (15/5)

CrossFit WOD, March 15, 2019

190315 Warm-up 500M Row 250M Stiff Leg Row 3 Rounds 10 Arch to Hollow 8 Sumo Inchworms 10 1 Arm RKB 10 High Pulls Warm Up Snatch Warm Up Bar Muscle Up Don’t worry! Scales and progressions will be provided for all levels! CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of:…
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CrossFit WOD, March 14, 2019

190314 Warm-up Roll Out 5 Min HS Hold Arch to Hollow Metcon (AMRAP – Reps) 12 EMOM Odd: HSPUs Even: Kipping C2B

CrossFit WOD, March 13, 2019

190313 Metcon (10 Rounds for reps) Assault Bike Intervals: 2:00 Cal Test rest 4:00 then 10 Rounds :30 Assault Bike for Calories Rest 1:00 Record each round Assault Bike 2:00 Test (Calories)

CrossFit WOD, March 12, 2019

190312 Warm-up Warm Up Push Jerk (4 4 4 4) 65, 70, 75, 80 your first weight should be your workout weight Metcon (6 Rounds for reps) IWT: 6 Rounds 10 Push Jerk @ 65% :90 Row rest 1:30 record Meters each round

CrossFit WOD, March 11, 2019

190311 Warm-up Warm Up 19.3 Metcon 19.3

CrossFit WOD, March 9, 2019

190309 Hang Clean (2 2 2 2 2) This is a complex. Do a Deadlift, then do two hang cleans (squat). Goal is to take 10 Min and work as heavy as you can. Metcon (Time) Take 50% of your Hang Clean Max FROM TODAY. 11 Min AMRAP 5 Deadlifts 5 Hang Cleans 5 Burpees