Sunday 2-24-19
Open gym
2-3
Saturday 2-23-19
Open workout 19.1
For details, go to games.crossfit.com
15 min AMRAP
19 wall ball shots 20/14
19 calorie row
Friday 2-22-19
Warm up
500m row
3 rounds
10 walking lunges
10 push jerks 45/25
10 jumping jacks
2 min rest
WOD
Jerks
5-5-3-3-3-1-1-1-1-1
Thursday 2-21-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 power cleans45/35
10 burpees
2 min rest
WOD
20 min AMRAP
100 double unders
25 pushups
10 power cleans 135/95
The CrossFit open starts today, sign up if you are at all interested.
Here is the schedule for the …
Wednesday 2-20-19
2 min bike
3 rounds
10 pullups
10 push ups
10 squats
2 min rest
Wod
4 rounds
30 abmat situps
30 good mornings 45/35
15 HSPU
Tuesday 2-19-19
Warm up
50 double unders
3 rounds
10 sdlhp 35/25
10 goblin squats 35/25
10 kB swings 35/25
2 min rest
Wod
5 rounds
3 minutes to complete:
10 front squats 135/95
10 box jumps 30/24
Max calorie row
3 min rest between rounds
Monday 2-18-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 front squats 45/35
2 min rest
Wod
Cleans
5-5-3-3-3-1-1-1-1-1
Sunday 2-17-19
Open gym
2-3
Saturday 2-16-19
Buy in, 1 mile run with your team mate, with your vest if you have one.
After everyone is back,
20 min AMRAP
One person working at a time
-5 snatches 95/65
-5 burpees
Friday 2-15-19
Warmup
2 min assault bike
3 rounds
10 pushups
10 situps
10 walking lunges
2 min rest
Wod
5k row