13 Mar 19

Metcon (AMRAP – Rounds and Reps) AMRAP10 5 Banded Pull Aparts 5 Burpees 5 Supermans 5 OHS w/ PVC Metcon (AMRAP – Reps) EMOM10 (:45/:15) 1. 8-15 Cals AB 2. 8-15 OHS (95,65) Metcon (AMRAP – Reps) New/ Rehab/ Master EMOM10 (:45/:15) 1. 8-15 Cals Rower 2. 8-15 Goblet Squats (35,25) Thruster (3RM) Extra Credit[…]

12 Mar 19

Metcon (AMRAP – Rounds and Reps) Tabada 1. RDL w/ PVC 2. Is, Ys, Ts & Ws 3. Broad Jumps 4. V-Ups 5 Rounds Metcon (Time) 20 min time cap 5RFT 400M Run 10 Box Jumps (24,20) 10 UNBROKEN DL (225,155) Metcon (Time) WOD New/ Rehab/ Master 20 min time cap 5RFT 500M Row 10[…]

11 Mar 19

Metcon (AMRAP – Rounds and Reps) AMRAP10 5 Burpees 1 Pass of Bear Crawls 5 Ring Rows 5 S/H Swings Metcon (AMRAP – Reps) 9 min time cap 3RFT 15 Burpees 15 S2OH (115,85) AMRAP Ring MUs Metcon (AMRAP – Reps) New/ Rehab/ Master 9 min time cap 3RFT 10 Burpees 10 S2OH w/ DBs[…]

10 Mar 19

Metcon (Time) WARM UP: 5 ROUNDS 8×25′ Farmers Carry 12 Cal AB (200M Run) 12 min time cap Metcon (Time) CORE: 50 Abmat Sit-ups 50 Hang Raises 50 Hollow Rockers 10 min time cap Metcon (AMRAP – Rounds and Reps) WOD 1: AMRAP 10 -teams of 2- 10 GTO w/ plate 10 Squats w/plate 10[…]

8 Mar 19

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell front-rack lunge 50lb/35lb 50 dumbbell box step-ups 50  5-in. elevated strict HSPU 200-ft.[…]

7 Mar 19

Metcon (Time) WARM-UP: 3 Rounds 25 Foot Inch Worms w Push-up 10 Over head Squats – dowel 25 Foot Bear Crawl 10 Walking Lunges 25 Foot Crab Walk 10 Squat Jumps 15 Min time cap Metcon (Time) CORE (5 min. cap) 50 hanging knee raises *everytime you drop 10 hollow rockers” Metcon (AMRAP – Rounds[…]

6 Mar 19

Metcon (AMRAP – Reps) Tabada 1. 1-arm OHS DB/KB Right 2. Is, Ys, Ts & Ws 3. 1-arm OHS DB/KB Left 4. V-Ups 5 Rounds Metcon (AMRAP – Reps) AMRAP10 3, 6, 9…Burpees OHS (95,65) Box Jumps (24,20) Thrusters (95,65) Metcon (AMRAP – Reps) New/ Rehab/ Master AMRAP10 3, 6, 9…Burpees Goblet Squats (35,25) Box[…]

5 Mar 19

Metcon (AMRAP – Rounds and Reps) AMRAP10 5 Burpees 1 Pass of Bear Crawls 5 Good Mornings w/ PVC 1 20 second HS Hold Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205[…]

4 Mar 19

Metcon (AMRAP – Rounds and Reps) AMRAP10 5 Banded Pull Aparts 5 Burpees 5 S/H Swings 5 Air Squats Metcon (AMRAP – Rounds and Reps) AMRAP15 10 Weighted Lunges (115,85) 10 S2OH (115,85) 10 C2BPUs Metcon (AMRAP – Rounds and Reps) New/ Rehab/ Master AMRAP15 10 Lunges 10 S2OH (65,45) 10 Ring Rows Back Squat[…]

1 Mar 19

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275#[…]