Nick Gecsy

Monday, March 25th 2019

Doug

Strength
1 Rep Max: Shoulder Press
20 min to find a new 1RM

Metcon
For Time
21-15-9
Cal Bike
Box Jumps
Dumbbell Snatches (total)

Rx: 24/20, 50/35
Fit: 24/20, 35/25
Dyn: 20″, 25/15

Thursday, March 21st 2019

Wesley

EMOM for 25 Min
Min 1: 15/12 Cal Bike
Min 2: 10 Box Jump Overs
Min 3: 15 KBS
Min 4: 10 Burpees
Min 5: Rest

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

Rx: 24/20, 53/35
Fit: 24/20, 35/25
Dyn: 20, 25

Sweat
AMREP 28
2 min. of Burpee BJ
2 min. Thrusters (45/35)
2 min. Sit ups
2 min. Assault Bike for Cal.
2 min. Rest

Tuesday, March 19th 2019

Roman

For Time
1 Mile Run
-Then-
2 Rounds
10 Deadlifts
30 Sit-Ups
-then-
800m Run
-then-
2 Rounds
10 Deadlifts
30 Sit-Ups
-then-
400m Run

Rx: 185/135
Fit: 155/110
Dyn: 115/80

Sweat
For Time
1 min. of skipping rope
25 Jumping Lunge-Lunge-Squat
25 Push ups
25 Russian Twists
1 min. of skipping rope
20 of everything
1 min. rope
15 of everything
1 min. rope
10 of everything
1 min. rope
5 of everything

Monday, March 18th 2019

Community

Metcon
5 Minutes to Complete|
125 Double Unders
21 Ground to Overhead
Rest 3 minutes

4 Minutes to Complete
100 Double Unders
15 Ground to Overhead
Rest 3 minutes

3 Minutes to Complete
75 Double Unders
9 Ground to Overhead

Rx: 115/85, 135/95, 155/105
Fit: 95/65, 115/85, 135/95
Dyn: 65/45

Cooldown
3 Position Shoulder Stretch
Achilles & Calf stretch
Foam Roll: Lower Back, Hami’s, Lats

Sweat
5 rounds for time:
400m Run
15 Double KB Thrusters
15 Pull ups
15 KBS

Friday, March 15th 2019

Community

CrossFit Open 19.4

For Time

3 Rounds of:
10 Snatches
12 Bar-Facing Burpees
Then Rest for 3 Minutes
3 Rounds of
10 Bar Muscle Ups
12 Bar-Facing Burpees
*Time Cap 12 Minutes

Rx: 95/65
Fit: 65/45, Chin over bar pull-ups

Post Wod

Accumulate As Many Cal on the Bike in 7 Minutes

Sweat

EMOM 30
1 – 20 DU
2 – 5-10 Pistols (per leg)
3 – 10-15 Medball side-tosses
4 – 5-10 Burpees over KB
3 – SA KB Complex (2 clean to 2 FS, 2 PP)

Thursday, March 14th 2019

Team Pickett

For Time
600m Row
50 Sit-Ups
40 KBS
30 Wall Balls
20 Burpees
600m Row
20 Burpees
30 Wall Balls
40 KBS
50 Sit-Ups
600m Row

Rx: 53/35, 20/14
Fit: 35/25, 14/10
Dyn: 25, 10

Sweat
3 Rounds
8 minutes to complete
500 m row
then in remaining time, AMRAP:
25 sit ups
20 RKBS
15 jumping air squats
10 kb high pulls (per side)
5 hspu