WOD – Tuesday 17/03/19
“Megalodon”
Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (22.5/15’s)
500 Meter Row
*3 Rounds Each, Switching After Complete Rounds*
Scaled/Masters
12 Box Jumps 24/20
21 DB Front Squats (15/10)
500m Row
WOD – Monday 18/03/19
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
WOD – Friday 15/03/19
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
WOD – Thursday 14/03/19
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.
WOD – Wednesday 13/03/19
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
WOD – Tuesday 12/03/19
“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.
WOD – Monday 11/03/19
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.
WOD – Friday 08/03/19
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
WOD – Thursday 07/03/19
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 […]
WOD – Wednesday 06/03/19
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