Saturday 3-16-19
CrossFit Games open WOD 19.4
3 rounds
10 snatches 95/65
12 bar facing burpees
3 min rest
3 rounds
10 bar muscle-ups
12 bar facing burpees
12 min time cap
Friday 3-15-19
Warmup
50 double unders
3 rounds
10 lunges
10 squats
10 box jumps 20 inches
2 min rest
Wod
4 rounds
1 mile on the assault bike
Rest as needed between each round
Thursday 3-14-19
** Watch party, 7:30pm at McGowan’s **
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power snatch 45/35
10 ohs 45/35
2 min rest
Wod
Deadlifts
5-5-3-3-3-1-1-1-1-1
Wednesday 3-12-19
Warmup
400m run
3 rounds
10 ring rows
10 burpees
10 lunges
2 min rest
Wod
Tabata :
Pullups
1 min rest
Pushups
1 min rest
Abmat situps
1 min rest
Squats
Tuesday 3-12-19
Warmup
2 min assault bike
3 rounds
10 deadlift 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
Clean and jerk
3-3-3-3-3
Monday 3-11-19
Warmup
50 double-unders
3 rounds
10 SDLHP 35/25
10 goblin squats 35/25
10 kB swings 35/25
2 min rest
Wod
250m row
1 min rest
500m row
1 min rest
1000m row
1 min rest
500m row
1 min rest
250m row
Sunday 3-10-19
Open gym
2-3
Saturday 3-9-19
19.3
200 foot dB overhead walking lunges 50/35
50 dB box step ups 24/20
50 strict HSPU
200 foot handstand walk
Friday 3-8-19
Warm up
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
5 rounds
50 double-unders
9 thrusters 95/65
Thursday 3-7-19
*Don’t forget, watch party at McGowan’s starting at 7:30 pm on Thursday, come out if you can.
500m row
3 rounds
10 lunges
10 box step ups 24/20
10 situps
2 min rest
Wod
“Helen”
3 rounds
400m run
21 kB swings 53/35
12 pullups