WOD

03.23.19 SATURDAY

CrossFit METCON AMRAP 30 in teams of 2: 200 Meter Run 30 Power Snatch (75, 55) 200 Meter Run 30 Barbell Rows (75, 55) 200 Meter Run 30 Ground to Overhead with a plate (45, 25) Rx+:(95, 65)

03.22.19 FRIDAY

OPEN 19.5 33-27-21-15-9 reps for time of:ThrustersChest-to-bar pull-upsTime cap: 20 minutes ALTERNATE WOD STRENGTH/SKILL 1a: Close Grip Bench Press (10-8-6-4. Rest 30s.) 1b:  1-Arm DB Rows (4 x 10 ea. Rest 30s.) METCON 3 Rounds of: 750 Meter Row 15 Box Jumps w. step...

03.21.19 THURSDAY

CrossFit WEIGHTLIFTING Box Front Squat (8 x 3 @60-65% of 1RM , every 60s) METCON 5 Minutes of:Russian Swings (70, 53)Rx+: (Band Resisted Russian Swings)5 Minutes of:TGU (athlete choice of weight)5 Minutes of:Sled Push x 100 ft. intervals (moderate weight) (or max...

03.20.19 WEDNESDAY

CrossFit STRENGTH/SKILL 1a: Shoulder Press (4 x 5.) 1b:  1-Arm DB Rows (4 x 10 ea.) BENCHMARK METCON "Jumanji" AMRAP 15: 20 Hang Power Cleans (95, 65) 20 Thrusters (95, 65) 20 Burpees BootCamp METCON Every 10 minutes x 3 sets for times:40/30 Calories on Rower800 Meter...

03.19.19 TUESDAY

CrossFit GYMNASTICS EMOM 10: MINUTE 1: 10-20s L-Sit HoldMINUTE 2: 20s Chest Facing Wall Handstand Hold METCON Each for quality, perfect reps:5 Rounds of 60s/30s off:1a) Wall balls (20, 14)1b) Double Unders1c) Row, Bike, Ski Erg for Calories1d) Pull-ups Rx+:(C2B...

03.18.19 MONDAY

CrossFit STRENGTH/SKILL Back Squat (4 x 2.2.2 (15s). Rest 2:00) BENCHMARK METCON "Abs of Steel" For time:Buy in:50 T2BThen,50 Front Rack Walking Lunges (115, 75) Rx+:(135, 95)

03.16.19 SATURDAY

CrossFit METCON With a running clock with a partner:0:00-20:00 AMRAP:30 SDHP (95, 65)30 Wall balls (20, 14)150 Double Unders30 Barbell Rows (95, 65)30 Push-ups20:00-30:00 "Recovery"Row, Bike, Ski Erg, Sledpull at 50% effort (conversational)

03.15.19 FRIDAY

OPEN 19.4 For total time:3 rounds of: 10 snatches 12 bar-facing burpeesThen, rest 3 minutes before continuing with:3 rounds of: 10 bar muscle-ups 12 bar-facing burpees

03.14.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Deadlift + Power Clean + Squat Clean (5 x 2 + 1 + 1 @85% of 2/25, every 90s.) 2: 8 Sumo Stance RDLs x every 90s x 4 sets. METCON Row, Bike, Ski Erg, or sledpull or push10 x 30s on/60s off. BootCamp BENCHMARK METCON "Dissecting Kelly" 30...

03.13.19 WEDNESDAY

CrossFit STRENGTH/SKILL 1a: Close Grip Bench Press (4 x 5. Rest 45s.) 1b: Legless Rope Climb (4 x 1-2. Rest 45s.) METCON For time:9-15-21Hang Power Snatch (95, 65)T2B*400 Meter run after each set Rx+:(115, 75) BootCamp STRENGTH/SKILL Three sets of:1. Dumbbell Bench...

03.12.19 TUESDAY

CrossFit GYMNASTICS EMOM 12:MINUTE 1: 20s Hollow HoldMINUTE 2: 20s Handstand HoldMINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.MINUTE 4: 50 Ft. Bottoms-up KB Carry each sideRx+:(20s Handstand Walking for interval #2) MTECON AMRAP 14 with a partner:100 Air...

03.11.19 MONDAY

CrossFit STRENGTH/SKILL Barbell Glute Bridge (5 x 5. Rest 90s) BENCHMARK METCON "Barn Burner" For time:40 Power Cleans (115, 75)30 Thrusters (115, 75)