Wod

CrossFit

03-24-2019
03242019
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
03.18.2019 | MONSTER MASH

For time as a 2-person team:
5k Row
400 Double-unders
300 Wall Ball Shots, 20/14
200 Power Snatch, 75/55
100 Burpees, bar-facing

*The pair may break up the reps in any manner they choose, but all rowing must be completed before starting the double-unders. All double-unders must be completed before starting the wall ball shots, etc, etc. One partner works at a time.

CrossFit

03-23-2019
03232019
Metcon
Metcon (Time)
Row 500m
21 Clean & Jerk 115/85#
Run 800m
15 Clean & Jerk
Run 400m
21 Clean & Jerk

CrossFit

03-22-2019
03222019
CrossFit Games Open
Friday Night Lights. Heats will start at 5:00p

Workout Description: https://games.crossfit.com/workouts/open/2019

Metcon
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 Masters (55+) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Chin-over-bar pull-ups

Time cap: 20 minutes

19.5: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)
33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb
Jumping pull-ups

Time cap: 20 minutes

CrossFit

03-21-2019
03212019
Metcon
800m Run (Time)
Max Effort 800m Run
3x800m Run

*Rest as needed to maximize intensity, score best one.

Cash Out
Barbell Row (8-8-8-8-8)

CrossFit

03-20-2019
03202019
Metcon
Metcon (AMRAP – Reps)
On a 9-minute clock, 3 rounds for max reps of:

1-minute handstand hold
2 minutes of wall-ball shots

In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.

Cash Out
Single Stiff Legged Deadlift (12-12-12)
Use the heaviest weight you can for each set. Rest as needed between sets.
8-12 reps per leg
https://youtu.be/f_cYcmkJLaY

CrossFit

03-19-2019
03192019
Metcon
CrossFit Linchpin: Test 7 (Time)
4 Rounds:

4 Power Cleans 205/145
4 Front Squats
4 Shoulder to Overhead

Cash Out
Metcon (No Measure)
Side Plank 2 x 120 sec

Accumulate 1-2 mins per side

CrossFit

03-18-2019
03182019
Weightlifting
Overhead Squat (7-7-5-5-3-3-1)
Metcon
Metcon (Time)
3 rounds:

Row 500 meters
15 strict pull-ups
30 push-ups

CrossFit

03-17-2019
03172019
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
03.11.2019 | MONSTER MASH

Amrap 12 minutes of:
1 Round of “Mary”
1 Round of “DT”

For time:
400m run
30 Calories, Rowing
20 Burpees over rower

4 Rounds for time of:
3 Squat Cleans, 205/135
15 Kettlebell Swings, 53/35
45 Double-unders

*Rest 5 minutes between workouts. This is a repeat from 04.28.2014
*Mary Round = 5 HSPU, 10 alt Pistols, 15 Pull-ups
*DT Round = 12 DL, 9 HPC, 6 PJ (155/105)

CrossFit

03-16-2019
03162019
Metcon
Metcon (Time)
20 Deadlifts 115/75#
20 KB Swings 53/35#
20 Overhead Squats 115/75#
20 Burpees
20 Pullups
20 Box Jumps 24/20″
20 Squat Cleans 115/75#

*Run 200m after every exercise

CrossFit

03-15-2019
03152019
CrossFit Games Open
Friday Night Lights. Heats will start at 5:00p

Workout Description: https://games.crossfit.com/workouts/open/2019

Metcon
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
period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

1 2 3 205