Apr
03

Thursday April 4, 2019

10 Rounds
5 Strict Pull-ups
75 Single Skips

Core:
8 Min AMRAP
10 V-Ups
20 Weighted Sit-ups
30 Russian Twist

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

Apr
02

Wednesday April 3, 2019

Sumo Deadlift
5-4-3-2-3-4-5

7 Min AMRAP
5 Sumo Deadlift High Pull 115/75
10 Burpee Over Bar

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

Mar
28

Friday March 29, 2019

Row 500m
21 Thrusters 115/75
Row 1000m
15 Thrusters
Row 500m
21 Thrusters

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

Mar
27

Thursday March 29, 2019

2RFT
80 Double Unders
60 Hand Release Push-ups
40 Ring Rows
20 Knee to Elbow

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

Mar
26

Wednesday March 28, 2019

Snatch Complex:
Hang Snatch + OHS

3 Rounds
5 Inch Worm
10 KB Deadlift (per leg)
30 sec L-Sit

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

Mar
25

Tuesday March 27, 2019

20 Minutes – Build to a Heavy Clean & Jerk

For Time:
1 Mile Run

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

Mar
24

Monday March 26, 2019

Partner Up!
For Time:
100 Devil Press 50/35

EMOM 10 Sit-ups

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

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