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CrossFit — March 30, 2019

CrossFit — March 30, 2019

WOD WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP (with a partner) 40 burpees 40 KBS (1.5/1pd) 400 meter run 40 pullups 40


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CrossFit — March 28, 2019

WOD Strength+Skill Push Press (5×3) WOD Metcon (Time) 12 min AMRAP 1-2-3… DL (225/155) burpee


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CrossFit — March 27, 2019

WOD Strength+Skill Back Squat (5×7) you know the drill — get heavy WOD Metcon (Time) 3 RFT 15 squat cleans (135/95) 15 ring dips 11 min


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CrossFit — March 26, 2019

WOD Strength+Skill 12 min E2MOM — every 2 min perform 2 snatch + 6 ring dips — all for quality so focus on problem areas Snatch


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CrossFit — March 25, 2019

WOD Warm-up Warm-up Get in a good stretch and warm up — including a few minutes drilling C&J! WOD Perform Gerard Dewan (with a 20


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CrossFit — March 23, 2019

WOD WOD Metcon (Time) 3 RFT — with partner 60 cal row 50 burpee to plate (45#) 40 plate G2OH (45/25) 30 plate russian twist (45/25)


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CrossFit — March 22, 2019

WOD WOD 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 Strength+Skill Have some


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CrossFit — March 21, 2019

WOD Strength+Skill 10 x E90SEC — alternating Turkish Get Up (4 — 2 each side) Pistols (8 — 4 each side) WOD Metcon (Time) 5


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CrossFit — March 20, 2019

WOD Strength+Skill Complex (5 x 3 snatch grip BTN press + 3 OHS) Perform 3 behind the neck press with a snatch grip directly into


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CrossFit — March 19, 2019

WOD Strength+Skill Bear Complex (5×5) Power Clean Front Squat Push Press Back Squat Second Push Press WOD Metcon (Time) 3 RFT 400m run 21 back


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