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WODs


March 28, 2019 Thursday

The Chief

* Use mats


March 27, 2019 Wednesday

Back Squat: 20RM

3 RFT: Run, Rope Climbs and Kettlebell Goblet Squats

* Scale climbs to 2 supine climbs per RC


March 26, 2019 Tuesday

Power Snatch 2-2-2-1-1-1

* Use mats

AMRAP 12 mins: Dumbbell Burpees, Toes-to-bars and Box Jumps


March 25, 2019 Monday

Bench Press: 2-2-2-2-2

AMRAP 12 mins: Push Press, Med Ball Sit-ups, and Med Ball Cleans


March 23, 2019 Saturday

Team WOD: AMRAP 18 mins: Deadlifts, AbMat Sit-ups and Rows

* As a team of 2. Alternate each exercise.


March 22, 2019 Friday

CrossFit Games Open 19.5

* JPU. Ensure 6” above head to bar. Must straighten arms at bottom of each rep and clear chin over bar.


March 21, 2019 Thursday

Lifting: 1 Squat Clean + 1 Hang Squat Clean

4 RFT: Dumbbell Farmers Carries, Hand Release Push-ups and Ring Rows


March 20, 2019 Wednesday

EMOM for 7 mins: Squat Snatch (Touch & Go)

21-15-9: Snatches and Box Jumps

* Power Snatch, use mats. Choose a load that allows you to do 2-3 touch and go sets for each round.


March 19, 2019 Tuesday

Back Squat 8-6-4-2-1

4 RFT: Wall Balls, Run and Handstand Push-ups

* Total time includes rest intervals


March 18, 2019 Monday

Alt EMOM 10 mins: Knees To Elbows and Ring Dips

FT: Row, Deadlifts and Run


March 16, 2019 Saturday

Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates

* Normal WB not alternating partner WB! Alternate work/rest with your partner


March 15, 2019 Friday

CrossFit Games Open 19.4

* No mats. Snatch (power or squat) only. Burpees can step back or up but must jump over bar with 2 feet. Must be perpendicular to bar and chest to floor. If you complete first 3 rds note tie break time.


March 14, 2019 Thursday

Back Squat: 5-5-5

Alt EMOM 15 mins: Rows, One Arm Dumbbell Snatch (Alternating) and Air Squats

Row M: 150m F: 125m


March 13, 2019 Wednesday

Bench Press: 3-3-3-3-3

3 RFT: Double Unders, Push Press and Toes-to-bars


March 12, 2019 Tuesday

Lifting: Deadlifts and Hollow Rocks

* Use mats touch and go.

AMRAP 15 mins: Deadlifts, Box Jumps and Kettlebell Swings

* Use mats, no dropping DL. Touch and Go.


March 11, 2019 Monday

Power Clean & Jerk: 1-1-1-1-1

* Use mats

24-21-18: Lateral Burpee Over Bars, Power Clean & Jerks and Pull-ups

* Use mats. Choose load you can do touch and go sets of C&J.


March 09, 2019 Saturday

FT: Partner Runs, Thrusters, Pull-ups

As a team of 2. Runs are together but all other work alternate with your partner.