WOD

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-

3.11.19 – Monday

REMINDER
Please take a look at our lost and found, these items will be donated this week. Also, please remember that the cubbies are for use during class times only. We will be clearing the cubbies out by the end of the week to make room for members that need them during class time and to keep the training areas clean. Thank you for understanding.

101

SKILL/STRENGTH
Power Clean Technique…
Every 90s for 4 rounds:
5 Power Cleans

METCON
AMRAP 10
5 Power Cleans
10 Toes to Bar
15 KBS (55/35)

CROSSFIT
SKILL/STRENGTH
Barbell Cycling
2 Rounds:
Max Power Cleans in 15s @ 50%
-Rest 1 min-
Max Power Cleans in 15s @ 55%
-Rest 1 min-
Max Power Cleans in 15s @ 60%
-Rest 3 min-
*% of max Clean

METCON
AMRAP 10
5 Thrusters (95/65)
10 Toes to Bar
15 KBS (55/35)