Nick Gecsy

Tuesday, March 12th 2019

HSPU

AMRAP 20 minutes
200m Run
1 Round of “Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

Rx+: Weight Vest

Sweat
6 Rounds for Time
6 KB clusters (per side)
12 Cal. Assault Bike
6 KB Snatch (per side)
12 Box Jumps

Monday, March 11th 2019

Matt C

Strength
EMOM for 12 Min
1 Squat Clean
*Increase weight every 3 min

Metcon
AMRAP in 12 minutes
3 Deadlifts
6 Hang Power Cleans
9 Front Squats
12 Cal Bike

Rx+: 155/105
Rx: 135/95
Fit: 95/65
Dyn: 55/45

Sweat

AMRAP 25

400m Run
4 Deadlifts
4 Hang Power Clean
4 Front Squats
4 burpees

Friday, March 8th 2019

Brett

CrossFit Open 19.3
RX
10 Min Time Cap
200ft Dumbbell Overhead Walking Lunge 50/35
50 Dumbbell Box Step Ups 24/20
50 Strict Handstand Push-Ups
200ft Handstand Walk

Scaled
10 Min Time Cap
200ft Dumbbell Front Rack Lunges 50/35
50 Dumbbell Box Step Ups 24/20
50 Elevated Strict HSPU 5″ off floor
200ft Bear Crawl

Post WOD
Accumulate as Many Meters As Possible in 7 Min of Rowing

Thursday, March 7th 2018

James R

EMOM for 30 Min
Min 1: 10 Wall Balls
Min 2: 15 Sit- Ups
Min 3: 10 RKBS
Min 4: 15 Slam Balls
Min 5: 10 Push Ups

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

Sweat
5 Rounds
4 minutes to complete each round, followed by 1min. rest
400m run
Then AMRAP “Cindy”
5 pull ups
10 push ups
15 air squats

Wednesday, March 6th 2019

AJ

With a Partner Complete AMRAP in 25 min
24 Double Unders
12 Box Jump Overs
9 Hang Power Clean and Jerk

Rx: 24/20, 135/95
Fit: 24/20, 95/65
Dyn: 20, lite weight

 *Complete Full Rounds Before Switching

Tuesday, March 5th 2019

Annette

5 Rounds, on the 4:00 complete
9 Deadlifts
12 Bar-Facing Burpees
21/15 Cal Bike

Rx: 225/155
Fit: 165/115
Dyn: 135/95

Sweat
Strict Press – 5 x 3
– Build to a heavy set of 3

AMRAP 20
.6 Mile Assault Bike
6 V-ups
12 Goblet Squats
18 Box Jumps
24 KB Suitcase Deadlift (12 Each Arm)

Monday, March 4th 2019

Eric E

Strength
EMOM for 10 Min
1 Power Snatch + 1 Overhead Squat
*Build to a moderate complex. Don’t let weight jeopardize form

Metcon
3 Rounds for Time
10 Pull-Ups
10 Overhead Squats
400m Run

Rx: 95/65
Fit: 75/55, Low Box Jumping pull ups, banded pull-ups
Dyn: 45/35, Ring Rows

CoolDown
3 Position Shoulder Stretch
– 1 Min per shoulder, 2 x through

Saturday, March 2nd 2019

Kerry

With a Partner Complete 12 Rounds for Time

200m Run
10 Push Press
10 Lateral Box Jump overs

Complete full round then Switch

Rx: 115/85, 20″
Fit: 95/65, 20″
Dyn: 75/55, 20″ step ups