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Category: Uncategorized

CrossFit WOD, March 25, 2019

190325 Sandbag Carry (1) 200′ Sandbag Carry pick up the bag and carry it – working to heavy 100′ carry Metcon (Time) Grace 30 Sandbag Clean + Press

CrossFit WOD, March 23, 2019

190323 Warm-up Roll 5 Min Dynamic Line Stretches Metcon (Time) 3 Rounds Farmer Carry 200M 8 ea. DB SN 50/35 immediately into 1000M Row

CrossFit WOD, March 22, 2019

190322 Warm-up 3 Rounds 1 Min Row/Bike 8 SA Thruster 8 Arch to Hollow 8 SA High Pull work to 2 x 5 thrusters 20lbs over workout weight 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 Games Open 19.5 Scaled (Ages 16-54)…
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CrossFit WOD, March 21, 2019

190321 Landmine SA Kneeling Press (8 8 8 ) record weight of plates used, always use 45lbs bars 8 ea. arm, do all at same weight Bent Over Row (8 8 8 ) superset with press, use same weight Metcon Arch to hollow Complex 3 Arch to hollow 1 T2B 1 Pull Up 1 BMU

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