Monday 190401

Strength:
Every minute on the minute for 7 minutes complete:
7 Back Squats @ 70% of 1 RM
WOD:
In 10 minutes complete as many rounds as possible:
7 Standing Broad Jumps (each jump must cover at least 6 ft for men & 4 feet for women)
7 Chest to Bar Pull-ups

Sunday 190331

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190330

Teams of 2:
3 Rounds For Time And Distance of:
Partner 1:
100m Dumbbell Farmer's Carry
30m Dumbbell Front Rack Lunge
15 Dumbbell Push Press
Men: Two 50-lb. dumbbells Women: Two 35-lb. dumbbells
Partner 2:
Max Distance Row

Friday 190329

For time:
50 Double-under
10 Toes-to-bar
10 Shoulder Press
50 Double-under
20 Toes-to-bar
20 Push Press
50 Double-under
30 Toes-to-bar
30 Push Jerk
*Use 70% of 1RM Shoulder Press for all lifts.

Thursday 190328

WOD 1:
3 x 500 Meter Row Sprints
Rest 3 minutes between sprints
WOD 2:
For Time:
15-12-9-6
Row, Calories
Medicine Ball Cleans
Ring Dips

Wednesday 190327

For Time:
15-12-9 reps
Burpees
Chest To Bar Pull-ups

Rest 5 minutes, then...

For Time:
15-12-9 reps
Burpees
Pull-ups

Tuesday 190326

Strength:
Dead-Lift
5 x 5 reps
Increase weight on each set
WOD:
12 minute AMRAP
5 Hang Power Snatch (95/65)
20 Double-unders

Monday 190325

WOD:
3 Rounds For Time:
Row 300 Meters
50 Double-unders
25 Medicine Ball Sit-ups
Strength:
Back Squat
3 x 5 reps

Sunday 190324

CrossFit Open WOD 19.5
After Party and Cookout

Saturday 190323

3 Rounds:
1 Minute: Max Rep Push-ups
1 Minute: Max Rep Alternating Leg Lateral Box Push Off (24”/20”)
1 Minute:Max Rep Strict Pull-ups
1 Minute: Max Rep Sit-ups
Rest 3 minutes between rounds

Friday 190322

CrossFit Games Open WOD 19.5

WORKOUT 19.5
33-27-21-15-9 reps for time of: Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
VARIATIONS
Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

Thursday 190321

The Ghost
6 rounds of:
1 minute: Row, Max Calories
1 minute: Max Rep Burpees
1 minute: Max Rep Double-unders
1 minute: Rest
Try for as many reps as possible of EACH exercise, not just total score.

Wednesday 190320

"The Chief"
Max Rounds In 3 Minutes Of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Scoring: Rounds + Reps

Tuesday 190319

20 minute AMRAP
8 Toes To Bar
10 Kettlebell Swings (70/55)
Row, 14/12 Calories

Monday 190318

Strength:
Front Squat
Build to a 3 rep max in 15 minutes
WOD:
4 Rounds For Time:
10 Front Squats* (135/95)
15 Ring Push-ups
* Bar is taken from the floor

Sunday 190317

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190316

Close Grip Bench Press
5 x 5 reps
Back Squat
5 x 5 reps
Shoulder Press
5 x 5 reps

Friday 190315

CrossFit Open WOD 19.4
For total time:
3 rounds of:
10 snatches
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
VARIATIONS
Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
*Men snatch 65 lb., perform chin-over-
bar pull-ups, may step over bar on the burpees
*Women snatch 45 lb., perform chin- over-bar pull-ups, may step over bar on the burpees

VARIATIONS

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.

Scaled: (Ages 16-54)

*Men snatch 65 lb., perform chin-over-

bar pull-ups, may step over bar on the burpees

*Women snatch 45 lb., perform chin- over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15:

Boys snatch 65 lb. Girls snatch 45 lb.

Scaled Teenagers 14-15:

*Boys snatch 45 lb., perform chin-over- bar pull-ups, may step over bar on the burpees

*Girls snatch 35 lb., perform chin-over- bar pull-ups, may step over bar on the burpees

Masters 55+:

*Men snatch 65 lb., perform chest- to-bar pull-ups

*Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

*Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

*Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

Thursday 1903114

For Time:
Run 400 Meters
21 Kettlebell Swings (70/55)
21 Pull-ups
Run 400 Meters
15 Kettlebell Swings (70/55)
15 Pull-ups
Run 400 Meters
9 Kettlebell Swings (70/55)
9 Pull-ups

Wednesday 190313

3 Rounds For Time
Row 1000 Meters
15 Good Mornings (65/45)
30 Sit-ups (legs straight, hands overhead from floor to toes)

Tuesday 190312

DT
5 Rounds For Time:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
Men use a 155 lbs barbell
Women use a 105 lbs barbell
Masters 55+ 135/95

Monday 190311

For Time:
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats

Sunday 190310

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190309

20 Minute AMRAP
20 wallballs
10 Dead-lifts (185/115)
5 Lateral Burpees Over The Bar

Friday 190308

2019 CrossFit Games Open WOD 19.3
WORKOUT 19.3
For time:
200-ft. dumbbell overhead lunge 50 dumbbell box step-ups
50 strict handstand push-ups 200-ft. handstand walk
Time cap: 10 minutes
Tiebreaks: After final box step-up
and final handstand push-up


VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54)
*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15:
*Boys use 35-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Girls use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Scaled Masters 55+:
TIME TIME
*Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl *Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

Thursday 190307

3 Rounds For Time:
30 Double-unders
20 Toes To Bar
10 Alternating Arm Dumbbell Snatches (70/50) (50/35)

Wednesday 190306

For Time
10-8-6-4-2
Power Clean (155/105)
5 Ring Muscle-ups

Tuesday 190305

Strength:
Close Grip Bench Press
3 X 10 reps
Increase weight on each set
WOD:
10 Rounds For Time:
Row 10 Calories
10 Wall Balls (20/14)

Monday 190304

Strength:
Overhead Squat
Heavy 3 rep from the ground
WOD:
24 minute EMOM
30 seconds: Strict Handstand Push-ups
30 seconds: Bar Muscle-ups
30 seconds: Pistols (alternating legs)
30 seconds: Burpees to 6 inch target above max reach

Sunday 190303

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 100302

For Time:
50-40-30-20-10
Russian Kettlebell Swings (55/35)
Double-unders