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WOD – Monday 18/03/19

By |March 18th, 2019|

Opens 19.4

For Total Time:

3 Rounds:

10 Snatches (95/65)

12 Bar-Facing Burpees

Then, Rest 3 Minutes Before Continuing With:

3 Rounds:

10 Bar Muscle-ups

12 Bar-Facing Burpees

*Time Cap: 12 Minutes*

OR

“Low Key”

AMRAP 12:

9 Burpee Pull-ups

18 Alternating Dumbbell Snatch (22.5/15)

27 AbMat Sit-ups

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WOD – Friday 15/03/19

By |March 17th, 2019|

A.

12mins to establish a heavy

Bench Press x2

B.

“Devils Skip”

3 rounds For Time:

30 Double Unders

10 Devils Press 22.5/15

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WOD – Thursday 14/03/19

By |March 17th, 2019|

Goat Day

On the Minute x 20

Odd: Movement 1

Even: Movement 2

Pick two movements you want to practice & get given the opportunity within the 20 minutes to get better at them.

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WOD – Wednesday 13/03/19

By |March 17th, 2019|

A.

Build to Heavy Set of

Back Squat x 5

B.

“Jacklyn”

For Time:

1000 Meter Row

50 Wallballs (9/7)

30 Toes to Bar

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WOD – Tuesday 12/03/19

By |March 17th, 2019|

“Bedtime”

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (70/45)

9 Hang Power Cleans

6 Push Jerks

Scaling Options:

10-12 Burpees

60/40

50/35

30-40/20-30

You want to scale the workout appropriately so you should be getting at least 2 minutes rest every time.

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WOD – Monday 11/03/19

By |March 17th, 2019|

Opens 19.3

For time:

200-ft. Dumbbell Overhead Lunge (50/35)

50 Dumbbell Box Step-ups (50/35) (24″/20″)

50 Strict Handstand Push-ups

200-ft. Handstand Walk

10 Minute Time Cap. For scoring purposes, add 1 second for every rep not completed.

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WOD – Friday 08/03/19

By |March 17th, 2019|

A.

In a 12min window establish a heavy

Bench Press x4

B.

In teams of 3

14min AMRAP

Row as many Cals as possible*

*each member of the team must complete 1 round of:

50 Wall Balls 9/7

100 DU

Calories will be deducted for any reps not completed

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WOD – Thursday 07/03/19

By |March 17th, 2019|

Goat Day

On the Minute x 20

Odd: Movement 1

Even: Movement 2

Week three of Goat Day! The goal today is to either progress from last week’s or choose two other movements to work through.

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn […]

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WOD – Wednesday 06/03/19

By |March 17th, 2019|

A.

12-15 min to Build to a Heavy Single

OHS

B.

“Pins & Needles”

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats 40/30

15 Deadlifts 40/30

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WOD – Tuesday 05/03/19

By |March 17th, 2019|

“Four Wheel Drive”

5 Rounds:

AMRAP 4:

200m Run

15 Burpee Box Jumps (24/20)

Max Effort Calorie Row in time remaining

Rest 4 Minutes Between

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