WOD

3.21.19 – Thursday

REMINDER
Join us tonight for the 19.5 announcement and throwdown to follow! Live stream starts at 7pm

SKILLS CLASS

SKILL
Kipping Pull-ups Technique…
EMOMx12
M1: 10 Kip Swings
M2: Rest
M3: 5-8 Kipping Pull-ups/Jumping Pull-up (hollow negative)

METCON
5RFT:
5 Pull-ups
10 Burpees
15 Air Squats

3.20.19 – Wednesday


101
SKILL/STRENGTH
Overhead Squat
3×8

METCON
For Time:
1-2-3-4-5-6-7-8-9-10
Front Squat (155/105)
10-9-8-7-6-5-4-3-2-1
Toes to Bar

CROSSFIT
SKILL/STRENGTH
Overhead Squat
3×8

METCON
For Time:
1-2-3-4-5-6-7-8-9-10
Front Squat (155/105)
10-9-8-7-6-5-4-3-2-1
Toes to Bar

 

3.19.19 – Tuesday

101

SKILL/STRENGTH
Handstand and HSPU Technique…
EMOMx12
M1: 5 Handstand Push-ups (toughest variation)
M2: Rest
M3: 25s HS Hold
M4: Rest

METCON
Teams of 3, For Time:
90-75-60
Row cals
StO (115/85)
DB Snatch (50/35)

*Split reps evenly, one athlete working at a time

CROSSFIT

SKILL/STRENGTH
EMOMx12
M1: 5 Strict Handstand Push-ups (toughest variation)
M2: 8 CTB Pull-ups
M3: Rest

METCON
Teams of 3, For Time:
90-75-60
Row cals
StO (115/85)
DB Snatch (50/35)

*Split reps evenly, one athlete working at a time

3.18.19 – Monday

101

SKILL/STRENGTH
Deadlift Technique…
3×8

METCON
AMRAP 4
9 Box Jump Overs (24/20)
6Power Cleans

-Rest 4 mins-

AMRAP 4
9 Box Jump Overs (24/20)
6 Power Cleans (heavier)

CROSSFIT

SKILL/STRENGTH
Deadlift
3×8

METCON
AMRAP 4
9 Box Jump Overs (24/20)
6 Power Cleans (135/95)

-Rest 4 mins-

AMRAP 4
9 Box Jump Overs (24/20)
6 Power Cleans (165/115)

*Score total reps

3.17.19 – Sunday

CROSSFIT/101
Rest/Make-Up Day

ENDURANCE
Amrap 12 minutes of:
1 Round of “Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
1 Round of “DT”
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
– Rest 5 Mins-
For time:
400m run (Sub 40/30 AB Cals for run if weather isn’t optimal)
30 Calories Rowing
20 Burpees
– Rest 5 Mins-
4 Rounds for time of:
3 Squat Cleans (205/135)
15 Kettlebell Swings (55/35)
45 Double-unders

3.16.19 – Saturday


Coach Kat at the CrossFit Level 1 seminar

CROSSFIT/101

CrossFIt Open Workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
M 95 lb.
W 65 lb.
Time cap: 12 minutes

3.15.19 – Friday

NEWS
Congratulations to our March Athlete of The Month, Adam Hamilton. Read more about Adam here and give him a high five when you see him.

CROSSFIT

SKILL/STRENGTH
Push Press
3×8

METCON
Team of 2, AMRAP 15
12/9 cal AB
9 10m Sprints
12 Box Jumps (24/20)
9 Sit ups
12 DB StO (50/35)(6 each arm)

*partners alternate movements

3.14.19 – Thursday

REMINDER
Join us tonight at 7pm for the live announcement of 19.4! We will have a great throwdown after between 6 athletes.

CROSSFIT/101
Rest/Make-up day

SKILL
Deadlift Technique…
EMOMx12
M1: 12 PVC Good Mornings
M2: Rest
M3: 8 KB Deadlifts
M4: Rest

METCON
AMRAP 9
8 Deadlift (athletes choice)
8 Burpees over Bar

*Unbroken DL reps

3.13.19 – Wednesday

101

SKILL/STRENGTH
Review Metcon Movements

METCON
In Teams of 3, For Time:
100 Power Snatch (95/65)
90 Front Squat (95/65)
80 StO (95/65)
70 Pull-ups
80 Deadlift (95/65)
90 Push-Ups
100 Double Unders (each)

*One athlete working at a time

CROSSFIT

SKILL/STRENGTH
N/A

METCON
In Teams of 3, For Time:
120 Power Snatch (95/65)
90 Front Squat (95/65)
120 StO (95/65)
90 Pull-ups
120 Deadlift (95/65)
90 Push-Ups
100 Double Unders

*One athlete working at a time

3.12.19 – Tuesday


101
SKILL/STRENGTH
Back Squat Technique…
Back Squat 3×8

METCON
4 90s Rounds:
15/12 cal Row
Burpees over Erg
-Rest 3 min b/t efforts-

CROSSFIT
SKILL/STRENGTH
Back Squat
3×8

METCON
4 90s Rounds:
15/12 cal Row
Burpees over Erg
-Rest 3 min b/t efforts-