CrossFit WOD, March 22, 2019

Friday WOD

Warm-up
Warm-up
Row/Bike/Ski – 2 min – Steady Pace

2 Rounds:
– 10 V-Ups
– 10 Walking Lunge – Forward
– 10 Good Mornings
– 10 Walking Lunge – Backward
– 10 Supermans

Strength
Front Rack Lunge (5×6 – Ascending)
Alternating – 3 per leg

Metcon
Metcon
For time:
75 Wallball Shots 20/14
50/35 Calories, Row/Ski – 35/25 Bike
25 Burpees
15 Toes-to-bar

CrossFit WOD, March 21, 2019

Thursday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 20-30 sec HS Hold on wall
– 10 KB Swings
– 10 KB Goblet Squats
– 5 Inch Worms into Yoga Push-Up

Group BB Warm Up
– DL, HPC, FS, PP

Strength
2 Squat Cleans + 1 Jerk (Find heavy set of 1 of the complex in 12 min)

Metcon
Metcon
3 Rounds for time of:
50 Double-unders
10 Clean & Jerks 135/95

CrossFit WOD, March 20, 2019

Wednesday WOD

Warm-up
Warm-up
Row 500m

Foam Roll – Glutes/Hams/Quads/T-Spine/Lats

2 rounds:
– 5 kang squats (empty BB)
– 5 snatch grip push press (from back rack)
– 5 Overhead Squats

Group Burgener BB Warm-Up

Strength
Hang Snatch (5×2 – Ascending)

Metcon
Metcon
3 Rounds for time of:
– 400m run
– 15 Overhead Squats 95/65
– 2 Rope Climbs, 15 ft

CrossFit WOD, March 19, 2019

Tuesday WOD

Warm-up
Warm-up
Run 600m

3 Rounds:
– 20-30 sec HS Hold
– 20-30 sec Active Hang from Pull-Up bar
– 10 Sit Ups
– 10 Good Mornings
– 10 Air Squats

Metcon
Metcon
EMOM x 25:
Minute 1: 15/12 Calorie Ski/10/7 Calorie Bike
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 25 Reverse Lunges
Minute 5: Rest

*Score is total stations completed as written within the minute. A perfect score is 20.*

CrossFit WOD, March 18, 2019

Monday WOD

Warm-up
Warm-up
Row 500m

CrossFit Squat Hold Drill w/ Plate – 2x
– Squat hold with 5 plate press outs and 5 plate press ups
– Light plate
– Maintain upright torso, heels down but weight spread over foot, knees tracking toes

3 Rounds:
– 15 Jumping Jacks (clap OH and clap behind)
– 7 Ring Rows
– 7 V-Ups
– 7 KB Swings
– 7 KB Goblet Squats

Strength
Front Squat 1 1/4 (Find heavy set of 2 in 12 min)

Metcon
Metcon
AMRAP in 12 min of:
– 7 Squat Clean Thrusters (105/70)
– 200 Meter Run

CrossFit WOD, March 16, 2019

Saturday WOD

Warm-up
Warm-up
Row or Ski for 2 min – steady pace

PVC Shoulder Mobility:
– PVC Pass Throughs, Around the Worlds, Archers

3 Rounds:
– 10 KB Swings
– 5 Yoga Push Ups
– 5 Ring Rows
– 5 Air Squats

Metcon
CrossFit Games Open 19.4 (Ages 16-54)
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 WOD, March 15, 2019

Friday WOD

Warm-up
Warm-up
Run 400m

2 Rounds:
– 10 PVC Around the Worlds (ea direction)
– 10 Band Pull Aparts
– 10 Lunges
– 5 Ring Rows
– 5 Yoga Push Ups
– 10 Good Mornings

Strength
Bench Press (5×2 – Ascending)
– – ME L-Sit hanging from pull-up bar after each working bench press set – –

– Focus on active shoulders while hanging – pull shoulder blades back and down

Scales are:
– 1 leg L-sit (other bent at knee) – alternate
– Both legs bent at knee (static knee raise)

Metcon
Metcon
3 rounds for time:

Row 500 meters
10 strict pull-ups
20 push-ups

CrossFit WOD, March 14, 2019

Thursday WOD

Warm-up
Warm-up
Run 400m

Mobility:
– Twisted Cross/Thread the Needle
– Pigeon/Spiderman

2 Rounds:
– 10 PVC Around the Worlds (ea direction)
– 10 Band Pull Aparts
– 10 Walking Lunges
– 10 Russian KB Swings
– 5 Yoga Push Ups

Metcon
Metcon
8 min AMRAP of:
3-6-9-12-15-18…
– Wall Balls 20/14
– Burpees
Metcon
4 Rounds for time of:
50 Double-unders
15 Box Jump Overs 24/20

CrossFit WOD, March 13, 2019

Wednesday WOD

Warm-up
Warm-up
Row/Ski/Bike 3 min steady pace

2 Rounds:
– 5 Inch Worms with Push Up
– 10 KB Goblet Squats
– 10 KB Swings
– 10 Bent Over KB Rows (5 ea arm)

BB Group Warmup – 2x
– 5 DL
– 5 HPC
– 5 FS
– 5 PP

Strength
Thruster (Find heavy set of 2 in 12 min)
Can be taken from floor or rack

Metcon
Metcon
Tabata – alternating movements each interval
– DB Thrusters 50s/35s
– Feet Elevated Strict Ring Rows
– KB Swings 55/35
– Sit-Ups

– Score total reps each round

– Goal is to complete high but sustainable amount of reps across all 8 rounds

– Alt Movements ea interval – 20 sec thrusters, 10 sec rest, 20 sec Ring Rows, 10 sec rest, 20 sec Swings, 10 sec rest, 20 sec Sit-ups, 10 sec rest, rinse & repeat for 8 rounds – 16 min total

CrossFit WOD, March 12, 2019

Tuesday WOD

Warm-up
Warm-up
Row 500m

3 Rounds:
– 5 Kang Squats into Sotts Press
– 10 V-ups
– 10 Yoga Pushups

Burgener Warm-Up

Strength
Overhead Squat (5,4,3,2,1)

Metcon
Metcon
21-15-9 reps for time of:
Deadlift 225/155
Overhead Squat 135/95