WOD

Monday, March 4th

March 3, 2019

Front Squat

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

OR

OH Squats 5×5

(Purple)

10AMRAP
2-4-6-8-10-12
OH Squats (115/75)
Bar Muscle-up
HSPUs

(Blue)

10AMRAP
2-4-6-8-10-12
OH Squats (95/65)
C2B Pull-ups
HSPUs

(Orange)

10AMRAP
2-4-6-8-10-12
Front Squats (95/65)
Pull-up
Hand-Release Push-ups

(Yellow)

10AMRAP
2-4-6-8-10-12
Front Squats (65/45)
Ring Row
Hand-Release Push-ups

Extra Credit

3 Rounds
Front-Racked Kettlebell Bulgarian Split Squat x 8
Rest 45 seconds, then switch legs
Chinese DB Rows x10


Sunday, March 3rd

March 2, 2019

30AMRAP

20 Cal Row (or Bike)
20 Alt DB Snatch (50/35)
20 Burpees
20 Sit Ups


Saturday, March 2nd

March 1, 2019

Partners alternate Work/Rest every :60

(Purple)

For Time
5 Rounds
12 DL (155/105)
9 Hang Power Cleans
6 Jerks
then
12 Rounds
5 HSPUs
10 Alternating Pistols
15 Pull-ups

(Blue)

For Time
5 Rounds
12 DL (135/95)
9 Hang Power Cleans
6 Jerks
then
12 Rounds
5 Pull-ups
10 Hand-Release Push-ups
15 Squats

(Orange)

For Time
5 Rounds
12 DL (115/75)
9 Hang Power Cleans
6 Jerks
then
12 Rounds
5 Pull-ups
10 Hand-Release Push-ups
15 Squats

(Yellow)

For Time
5 Rounds
12 DL (75/55)
9 Hang Power Cleans
6 Jerks
then
12 Rounds
5 Ring Rows
10 Hand-Release Push-ups
15 Squats


Friday, March 1st

February 28, 2019

Go to games.crossfit.com for all rules, standards and scaling for 19.2
 

WORKOUT 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars *Scaled Hanging Knee Raise
50 double-unders *50 Single Unders
15 squat cleans (135/85) *(95/55)
25 toes-to-bars
50 double-unders
13 squat cleans (185/115) *(115/75)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (225/145) *(135/95)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (275/175) *(155/115)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (315/205) *(185/135)
Stop at 20 minutes.
There will be a TIE BREAK TIME. You must record the time on the clock when each set of DU’s are completed
“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, February 28th

February 27, 2019

5EMOM

Squat Clean & Jerk (building)

Immediately into…

Every 2mins (4 Sets)
Squat Clean & Jerk (heavy)
 
 

(Purple)

4 Rounds
:90 Work/:90 Rest
15/12 Cal Bike
Max Power C&J (185/125)
 

(Blue)

4 Rounds
:90 Work/:90 Rest
15/12 Cal Row
Max Power C&J (135/95)
 

(Orange)

4 Rounds
:90 Work/:90 Rest
15/12 Cal Row
Max Power C&J (95/65)
 

(Yellow)

4 Rounds
:90 Work/:90 Rest
12/9 Cal Row
Max American KB Swings (53/35)
 
 

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, February 27th

February 26, 2019

“Upper Body Pull”

(Purple) Strict Ring Muscle-ups
(Blue) Banded Ring Muscle-ups on low rings 1×5
Hip Up Transition from Floor 1×5
Attempt Ring Muscle-up
(Orange)Strict Pull-up 5×3-5
(Yellow) Negative Pull-ups 3×5 (5sec neg)

(Purple)

2 Rounds
3AMRAP
5 Bar Muscle-ups
10 Cal Row
Rest 3 mins
3AMRAP
10 Box Jumps (24/20)
10 Air Squat
Rest 3 mins

(Blue)

2 Rounds
3AMRAP
5 C2B Pull-ups
10 Cal Row
Rest 3 mins
3AMRAP
10 Box Jumps (24/20)
10 Air Squats
Rest 3 mins

(Orange)

2 Rounds
3AMRAP
5 Pull-ups
10 Cal Row
Rest 3 mins
3AMRAP
10 Box Jumps (24/20)
10 Air Squats
Rest 3 mins

(Yellow)

2 Rounds
3AMRAP
10 Ring Rows
10 Cal Row
Rest 3 mins
3AMRAP
10 Box Jumps (20/16)
10 Air Squats
Rest 3 mins

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, February 26th

February 25, 2019

Deadlift

(% of 3RM + 10 lbs)
3@70%
3@80%
Max Reps @ 90%

Bench Press

(% of 3RM + 5 lbs)
3@70%
3@80%
Max Reps @ 90%

(Blue)

12AMRAP
3-6-9-12-15-18
Kipping HSPUs
Burpee Bar Hops
Deadlifts (225/155)

(Orange)

12AMRAP
3-6-9-12-15-18
DB Z Press
Burpee Bar Hops
Deadlifts (165/115)
(Yellow)
12AMRAP
3-6-9-12-15-18
DB Z Press
Burpee Bar Hops
Deadlifts (95/65)

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


Monday, February 25th

February 24, 2019

Front Squat

(% of 3RM + 10 lbs)
3@70%
3@80%
Max Reps @ 90%

(Blue)

8AMRAP
12 Thrusters (75/55)
12 TTB
12 Thrusters (95/65)
12 TTB
12 Thrusters (115/75)
12 TTB
12 Thrusters (135/95)
12 TTB
Max Thrusters (155/105)

(Orange)

8AMRAP
2-4-6-8-10-12-14
Thrusters (95/65)
Hang Knee Raise

(Yellow)

8AMRAP
2-4-6-8-10-12-14
Thrusters (65/45)

Sit-ups

Extra Credit

3 Rounds
Front-Racked Kettlebell Bulgarian Split Squat x 8
Rest 45 seconds, then switch legs
Chinese DB Rows x10


Saturday, February 24th

February 23, 2019

30AMRAP

500m Row
40 Box Step Ups (24/20)
30 Sit-ups
20 KB Swings (53/35)
10 Burpees


Saturday, February 23rd

February 22, 2019

3 Person Teams

(Blue)

30AMRAP
3 Rounds
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 S2OH (95/65)
150/135/120 Cal Row
2 Rounds
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 S2OH (135/95)
150/135/120 Cal Row
1 Round
30 Deadlifts (185/125)
30 Hang Power Cleans (185/125)
30 S2OH (185/125)

(Orange)

30AMRAP
3 Rounds
30 Deadlifts (75/55)
30 Hang Power Cleans (75/55)
30 S2OH (75/55)
150/135/120 Cal Row
2 Rounds
30 Deadlifts (125/85)
30 Hang Power Cleans (125/85)
30 S2OH (125/85)
150/135/120 Cal Row
1 Round
30 Deadlifts (155/105)
30 Hang Power Cleans (155/105)
30 S2OH (155/105)

(Yellow)

30AMRAP
30 KB Deadlifts
30 Russian KB Swings (same weight)
30 Burpees
30 Cal Row


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