CrossFit WOD, March 21, 2019

ThursdayMetcon30 Minute EMOM 45 Seconds on, 15 transition 1: Wall Sit 2: Handstand Skill Work 3: Muscle Up/Pull UP Skill Work 4 and 5: Row/Bike/Ski/Run 6: Rest

read more

CrossFit WOD, March 20, 2019

WednesdayStrict Press (4 - 4 - 2 - 2)Heavier than last week. Build up to a heavy double with tight core, no leaning back!Metcon (Time)For Time: 6 rounds of Cindy 3 Rope Climbs 4 Rounds of Cindy 2 Rope Climbs 2 Round of Cindy 1 Rope ClimbCindy = 5 pull ups, 10 push...

read more

CrossFit WOD, March 19, 2019

Tuesday19.Tree (AMRAP - Rounds and Reps)24 Minute AMRAP 8 Snatches* 40 Double Unders 400m Row *Snatch weight increases each round. Men's RX = 95/135/155/185/205 Women's RX 53/73/93/103/113If you finish the 5th round, stop and note your time.

read more

CrossFit WOD, March 18, 2019

MondayOverhead Squat (2 - 2 - 2 - 2)Last set should be 90-95%Get Up, Get Down (AMRAP - Rounds and Reps)5 Minute AMRAP 5 Power Cleans (135/93) 10 Box Jumps (30/24) 15 TTB Rest 1 Minute 5 Minute AMRAP 15 DL (135/93) 10 Box Jumps (30/24) 5 TTB Add total rounds and reps...

read more

CrossFit WOD, March 17, 2019

Steady State SundayMetconMetcon (AMRAP - Rounds)50 Minute AmRaP: 400m run 1 rope climb 400m run 20 air squats 400m row 5 burpees 400m row 5 starbursts Perform at a conversational pace

read more

CrossFit WOD, March 15, 2019

19.4!!!CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest...

read more

CrossFit WOD, March 14, 2019

ThursdaySnatch (20 Minutes to work on snatches.)This is primarily a skill session, don't go heavier than your form will allow.Metcon (AMRAP - Rounds and Reps)With a partner, alternating full rounds. 14 minute AMRAP 20/16 Calorie Row 20 DB Snatches (40/25) 1 Rope Climb...

read more

CrossFit WOD, March 13, 2019

WednesdayStrict Press (6 - 6 - 4 - 4)Heavier than last week. Rx+ is same sets but of unbroken strict handstand push ups. If this is too easy, maybe start working on a deficit.Metcon (AMRAP - Reps)Every 2 Minutes for 5 Rounds 10 Wall Balls 10 Burpees 5 Ring Dips Last...

read more

CrossFit WOD, March 12, 2019

Tuesday19.Too (AMRAP - Rounds and Reps)24 Minute AMRAP 8 C+J* 40 Double Unders 400m Row *Add Weight Every Round.Men's RX Weights: 135, 155, 185, 205, 225. Women's RX Weights: 83, 103, 113, 133, 153. If you finish the round with the last weight, you're done. Scale...

read more