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From the Blog

WOD for Mar. 19th

Bench press Week 4 of 8 E3MOM x 15 minutes 5 @ 70%+15# WOD: For Time 10-9-8-7-6-5-4-3-2-1 HRPU 1-2-3-4-5-6-7-8-9-10 Strict Pull Ups S: Ring Rows 10 minute time cap

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WOD for Mar, 19th

“Gut Check Tuesday” Calories, Row FB:200/150 Rx:160/120 * E2MOM Complete 3 Slam balls Rx:40/30 S:30/20 3 Deadlifts FB:225/155 Rx:185/135 S:135/95 *each additional 2 minutes on the minute increase reps on slam balls and deadlift by 1 rep. 30 minute time cap

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WOD for March 18th

Front Squat Week 4 of 8 E3MOM x 15 minutes 5 @ 70% +15# WOD: 5 Rounds 5 Power Cleans Rx+:165/115 Rx:135/95 S1:115/85 S2:95/65 30 DU S:60 singles 12 sit ups Rest 1 minute 12 minute time cap * time is 5 rounds completed including rest.

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WOD for Mar. 15th

Strict Pull ups E5MOM x 3 rounds Max rep: Strict pull ups *Once you let go of the bar you are done for that round *score is highest rep count for a single round and the 3 round total WOD: EMOM x 20 minutes Minute 1: 15 KB swings 53/35[…]

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WOD for Mar. 14th

Cleans EMOM x 10 minutes Hang power clean * Build to a heavy for the day WOD: EOMOM x 10 minutes ODD: 10/7 Calories, Row + Max reps: Hang power cleans FB:115/80 Rx:95/65 S:75/55 Even: Rest

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WOD for Mar. 13th

HSPU Progression: 12 minutes to complete phase work 50 Sit ups 40 Push press Rx:75/55 S:555/35 30 burpees 20 Pull ups S1:BKPU S2: JPU 400m run 20 Pull ups 30 burpees 40 Push press Rx:75/55 S:555/35 50 sit ups 20 minute time cap

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WOD for Mar. 11th

“Gut Check Monday” E2MOM till you finish…. :60 work – :60 rest Calories – Assault bike FB:10/7 Rx:8/5 S:6/4 With remaining time: Max rep: Wall balls 20/14 *Go until you accumulate 100 wall ball reps.

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WOD for Mar. 9th

CrossFit Open 19.3 10 minutes to complete: 200ft Overhead DB lunge 50 DB box step ups 50 Strict handstand push ups 200ft Handstand walk There are scaled options to this workout

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WOD for Mar. 8th

For Time: 2000M/1600M Row 60 KB Swings RX: 53/35 600M Run 20 Power Cleans RX:135/95 S:95/65 1000M/800M Row 30 KB Swings 300M Run 10 Power Cleans 35 Minute Time Cap

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