Workout of the Day

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

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