Mar
22

Friday March 22, 2019

CrossFit Open Wod 19.5

33-27-21-15-9
Thrusters 95/65
Chest 2 Bar Pull-ups
20 Minute Time Cap

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Mar
20

Thursday March 21, 2019

Team of 2:
2000m Row
50 Squat Cleans 205/135

Core:
3 x 1 Min Plank

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Mar
19

Wednesday March 20, 2019

CrossFit Total
1 Rep Back Squat
1 Rep Strict Press
1 Rep Deadlift

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Mar
18

Tuesday March 19, 2019

4 RFT
500m Row
50 Double Unders
25 Hollow Rockers

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Mar
08

Friday March 8, 2019

20 Mins to Practice Handstand Skills

CrossFit Open Wod 19.3
10 Min Cap
200-ft. dumbbell overhead lunge 50/35
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Mar
06

Thursday March 7, 2019

Turkish Getups
15 Reps per side (NFT)

21-15-9
Alt DB Snatch
Burpee Over DB

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Mar
06

Wednesday March 6, 2019

“Nancy”
5RFT
400m Run (or 500m Row)
15 OHS 95/65

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Mar
05

Tuesday March 5, 2019

Deadlift Day!
Time to Re-Test your 1RM

10 Min AMRAP
20 DB Clean & Press 50/35
20 Push-ups
60 Double Unders

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Mar
03

Monday March 4, 2019

Please Note: There will be no coach at 6am today. Please feel free to come in and complete the wod anyways 🙂

5 Rounds (EMOM Style)
Min 1: 20 KBS
Min 2: 20 Jump Squats
Min 3: 20 Plate Ground to Overhead 45/25
Min 4: 20 Sit-ups
Min 5: 30 Sec Wall Sit

1 Min Rest Between Rounds

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Feb
28

Thursday February 28, 2019

20 Minutes to Establish a Heavy Snatch

12 Min AMRAP
5 Power Snatch 135/95
10 OHWL 45/25
1 Rope Climb

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to