WOD

Thursday, March 14th

March 13, 2019

5EMOM

1 Squat Clean & Jerk (building)
Immediately into…

Every 2mins (4 Sets)

1 Squat Clean & Jerk (heavy)

(Yellow)

10EMOM
3 Hang Clean Pulls + 1 Hang Power Clean
**This should be light to work on technique**

(Purple)

7AMRAP
3 Power Cleans (225/155)
10 Box Jumps (30/24)

(Blue & Orange)

7AMRAP
3 Power Cleans (75-80% of today’s heaviest)
10 Box Jumps (24/20)

(Yellow)

7AMRAP
10 Russian KB Swings
10 Box Jumps (20/16)

Extra Credit

3 Rounds
Single Leg RDL x10/leg
Side Lunge x10/leg
Ab Wheel Rollout x 6-10 slow


Wednesday, March 13th

March 12, 2019

42EMOM

:15 Bike Sprint
:40 DU Practice or 50 DU’s
:40 Dead Bugs
:20 Row Sprint
:40 5-10 Strict C2B Pull-ups
:40 HS Walk Practice
5 High Box Jumps
 
 

Extra Credit

3 Rounds
Dumbbell Skull Crushers x 10 reps
Rest 30 seconds
Max Rep Strict Supinated-Grip Pull-Ups
Rest 30 seconds
Max Rep Tempo Ring Push-Up @ 3112
Rest 30 seconds
Supinated-Grip Bent Over Barbell Rows x 6-8 reps
Rest 90 seconds


Tuesday, March 12th

March 11, 2019

Deadlift

% of (3RM + 15 lbs)
5@65%
5@75%
Max Reps @ 85%

Bench Press

% of (3RM + 10 lbs)
5@65%
5@75%
Max Reps @ 85%

(Blue)

8AMRAP
10 Push Press (95/65)
10 TTB
10 Russian KB Swings (70/53)

(Orange)

8AMRAP
10 Push Press (75/55)
10 Hanging Knee Raise
10 Russian KB Swings (53/35)

(Yellow)

8AMRAP
10 Push Press (65/45)
10 Sit-ups
10 Russian KB Swings (35/18)

Extra Credit

3 Rounds
Hip Thrusts x10
Suitcase Carry x50ft/arm
Banded Face Pulls x 15-20


Sunday, March 10th

March 9, 2019

“Barbara”

5 Rounds
20 Pull Ups
30 Push Ups
40 Sit-Ups
50 Squats
*Rest 3 minutes between each round.


Monday, March 11th

March 10, 2019

“Prison Rules”

Every :15 for 4mins Complete:

2 Thrusters (choose weight)

Blue (95/65) Orange (65/45) Yellow (45/25)

Rest 6mins

Every :15 for 4mins Complete:

2 Burpee Bar Hops (Yellow: 1 Burpee)

(Blue)

15AMRAP
18 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
12 Burpees
9 C2B Pull-ups

(Orange)

15AMRAP
18 Alternating DB Snatch (35/20)
15 Wall Balls (20/14)
12 Burpees
9 Pull-ups

(Yellow)

15AMRAP
18 Alternating DB Snatch (20/10)
15 Wall Balls (14/10)
12 Burpees
9 Ring Rows

Extra Credit

3 Rounds
GHD Sit-ups x20
GH Raises x10
MB Twists x30


Saturday, March 9th

March 8, 2019

3 Person Team

 
For Time
100 Cal Bike
75 S2OH (135/95)
50 Burpee Bar Hops
100 Cal Row
75 Front Squats (135/95)
50 Burpee Bar Hops
100 Cal Bike
75 Power Cleans (135/95)
50 Burpee Bar Hops
100 Cal Bike
 
*Some teams will have to Row first and Bike second.
Bike/Row Scale
MMM 100cal/ Mixed 85cal/ FFF 70cal


Friday, March 8th

March 7, 2019

“Open WOD 19.3”

 

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
 
50/35-lb. dumbbell, 24/20-in. box
Time cap: 10 minutes
Go to games.crossfit.com for all rules, standards and scaling for 19.3
 
“Friday Night Lights” will begin at 5:30pm (All other classes will run as normal)
During FNL you must sign-up for a heat and find someone to judge you. There will be a warm-up on the whiteboard. Since this is a competition scenario, you will be expected to warm-up on your own and be ready to workout before your heat.


Thursday, March 7th

March 6, 2019

5EMOM

1 Squat Snatch (building)
Immediately into…

Every 2mins (4 Sets)

1 Squat Snatch (heavy)

(Yellow)

10EMOM
3 Hang Snatch Pulls + 1 Hang Power Snatch

(Purple)

7AMRAP
3 Ring Muscle-ups
9 Cal Bike
20ft HS Walk

(Blue)

7AMRAP
6 Ring Dips
9 Cal Row
20 Shoulder Taps on the Wall

(Orange)

7AMRAP
6 Low Ring Dips
9 Cal Row
2 Wall Walks

(Yellow)

7AMRAP
9 Bench Dips
9 Cal Row
20 Shoulder Taps in a Plank

Extra Credit

5 minutes of:
5 Double KB Front-Racked KB Squats (32/24 kg)
50-Foot Front-Racked KB Carry
50-Foot Farmer’s KB Carry


Wednesday, March 6th

March 5, 2019

“Upper Body Pull”

(Purple) Strict Ring Or Bar Muscle-ups
(Blue) Banded Ring Muscle-ups on low rings 1×5
Hip Up Transition from Floor 1×5
Attempt Ring Muscle-up
(Orange)Attempt Kipping C2B Pull-ups
(Yellow) Attempt Kipping Pull-ups
 

(Blue/Orange)

30 AMRAP
15 Thrusters (95/65)
20 Front Rack Step Back Lunges (95/65)
25/20 Cal Row
30 Abmat Sit-ups
35 Hand-Release Push-ups
40 DU’s
 

(Yellow)

30AMRAP
15 Thrusters (65/45)
20 Front Rack Step Back Lunges (65/45)
25/20 Cal Row
30 Abmat Sit-ups
35 Hand-Release Push-ups
40 Single Unders
 
 
 

Extra Credit

3 Rounds
Supine GHD Hold x 40 seconds
Immediately followed by. . .
GHD Sit-Ups x 40 seconds
Rest 60 seconds
Prone GHD Hold x 40 seconds
Immediately followed by. . .
GHD Hip Extension x 40 seconds
Rest 60 seconds


Tuesday, March 5th

March 4, 2019

Deadlift

(% of 3RM + 10 lbs)
5@75%
3@85%
Max Reps @ 95%

Bench Press

(% of 3RM + 5 lbs)
5@75%
3@85%
Max Reps @ 95%

(Blue)

3 Rounds
20/18 Cal Row
20 Burpees
20 Alternating DB Snatch (50/35)

(Orange)

3 Rounds
20/18 Cal Row
20 Burpees
20 Alternating DB Snatch (35/20)

(Yellow)

3 Rounds
15/12 Cal Row
15 Burpees
15 Alternating DB Snatch (20/10)

Extra Credit

3 Rounds
GHD Hip Extension with Overhead “Y” x 8 reps
Rest 60 seconds
Ab-Wheel Rollouts x 6
(slow and controlled…the slower, the better)
Rest 60 seconds
KB Bicep Curls x 10


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