Archives

WOD 3/30/18

A) Every 2 minutes for 6 Rounds: GHD Sit-ups x 8 Superman x 8 Half Burpee x 16 B) “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats

WOD 3/29/18

A) Every 90 seconds for 10 Rounds: 1. Good Mornings x 4 2. Single Arm Ring Row x 4/4 B) Complete as many rounds and reps as possible in 12 minutes of: 18 Wall Balls (20/14) 12 Deadlifts (185/125) 6 Strict Handstand Push-Ups

WOD 3/27/18

A) EMOM15 1. Goblet Cossack Squat x 1 minute 2. Nose to wall Handstand hold x 1 minute 3. Rest B) AMRAP5 Front Squat x 5 (135/95) Burpee x 7 *Rest 3 minutes AMRAP5 Power Clean x 5 (135/95) Burpee x 7 (One score. Continue where you left off from.)

WOD 3/26/18

A) 5 Rounds Bench Press x 5 Strict Ring Dips x 5 B) AMRAP15 Toes to Bar x 10 Push Press x 15 (95/65) Cheerleaders x 20 Calorie Row x 25

WOD 3/24/18

3 Rounds for time: Run x 400 meters Wall Balls x 30 (20/14) Hand Release Pushups x 20 Mountain Climbers x 30 Calorie Row x 40 *Rest 2 minutes

WOD 3/23/18

“CrossFit Games Open Event 18.5” Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100/65 lbs) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-Ups 9 Thrusters 9 Chest-to-Bar Pull-Ups 12 Thrusters 12 Chest-to-Bar Pull-Ups 15 Thrusters 15 Chest-to-Bar Pull-Ups 18 Thrusters 18 Chest-to-Bar Pull-Ups 21 Thrusters 21 Chest-to-Bar […]

WOD 3/22/18

A) 6 Sets Push Jerk (off the rack) x 2 *work up to a heavy double B) AMRAP1 Front Rack Lunge x 1 (115/75) Russian KBS x 1 (24/16) Wall Balls x 1 (20/14) Abmat Sit-ups x 1 *every round completed increases the time and reps by 1. Basically completing a round buys you a […]

WOD 3/21/18

A) Every minute on the minute for 15 minutes: 1. Shoot Throughs x 5 2. Side Plank x 30 seconds 3. Side Plank x 30 seconds B) Take 10 minutes working on pull-up technique (Kipping, butterfly, C2B) C) 10 minutes to complete: 4 Rounds 18 Burpees Max Effort unbroken Pull-ups *score is total Pull-ups *RX+ […]