Blog Archives

WOD 03/23/2019

3/22/2019

Saturday Class Time at 8 AM
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2 Person Partner WOD - Rotate every 2 mins
2 Min AMRAP w/ 2 Min Rest x 10 Sets
10 Burpees
6 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
9 Box Jumps 20/14 L1, 24/20 L2, 30/24 L3
Max Calorie Assault Bike
Score = Total Reps + Total Calories

WOD 03/22/2019

3/21/2019

Strength: Bench Press 5/65, 5/75, 5+/85
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2019 CrossFit Open Workout 19.5
33-27-21-15-9 reps for time of:
Thrusters 95/65
Chest-to-bar pull-ups
Time cap: 20 minutes
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Scaled:
33-27-21-15-9 reps for time of:
Thrusters 65/45
Jumping pull-ups
Time cap: 20 minutes

WOD 03/21/2019

3/20/2019

Advanced Only! Snatch - 70/1x4s
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Warm Up: Mobility and Agility Drills - then
3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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Strength: Deadlift 5/65, 5/75, 5+/85
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WOD: 15-12-9-6-3
Deadlift - 155/95 L1, 225/155 L2, 315/225 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
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Accessory: Rear Elevated Split Squats - 3 x 10 Reps (each leg)

WOD03/20/2019

3/19/2019

4 Rounds
1500 Meter Row L1, 2000 Meter Row L2/L3
Rest 3 Mins between efforts
*Attempt to keep splits around the same time

WOD 03/18/2019

3/17/2019

Advanced Only! Snatch - 75/1x3s
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Warm Up: Mobility - Agility Drills - then
2 Rounds @ slow pace
20 FS/BS w/ empty bar
20 Calorie Bike
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Strength: FS / BS (you choose)
5/65, 5/75, 5+/85
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WOD: For time
21-15-9
Clusters - 65/45 L1, 95/65 L2, 135/95 L3
Weighted Box Step Ups - 20/14 L1, 24/20 L2/L3
*Barbell on rear rack
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Accessory Work: Seated Good Mornings - 3 x 12 Reps

WOD 03/16/2019

3/15/2019

Saturday Class Time @ 8 AM
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2 Person Partner WOD - Follow the Leader, once your partner clears the station you move in
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7 Min AMRAP
12 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9 Calorie Assault Bike
Rest 3 mins
7 Min AMRAP
12 Box Step Ups - w/ same Med Ball
9 Calorie Assault Bike
Rest 3 mins
7 Min AMRAP
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
9 Calorie Assault Bike

WOD 03/15/2019

3/14/2019

Strength: Bench Press 3 x 10 Reps - build up
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2019 CrossFit Open Workout 19.4

For total time:
3 rounds of:
10 snatches 95/65
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
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Scaled - 3 rounds of:
10 snatches 65/45
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes

WOD 03/14/2019

3/13/2019

Warm Up: Bike 30 Calories - then
Snatch Position Drills: 3 Rounds
10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position
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Strength: Deadlift 3 x 10 Reps - build up
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WOD: 15 Min “Ladder”
2-4-6-8-10-12-etc….
Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
Hang Knee Raise L1, Toe 2 Bar L2/L3
x1 Double Unders L1, x3 DU's L2, x5 DU's L3
*Move up the ladder as high as possible in 15 mins

WOD 03/13/2019

3/12/2019

Conditioning
Part A: 20 Min AMRAP
15 Burpees - As Fast As Possible
30 Calorie Row
5 Min Rest - Then
Part B: 20 Min AMRAP
15 Burpees - As Fast As Possible
20 Calorie Assault Bike

WOD 03/12/2019

3/11/2019

Strength: Shoulder Press - 3 x 10 Reps - build up
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WOD: 5-4-3-2-1
Push Jerks (from floor) - 95/65 L1, 135/95 L2,155/105 L3
Burpee over Bar
Pull Ups x 3 L1 (15-12-9-6-3), Rope Climbs L2/L3