Category Archives for CrossFit

CrossFit WOD, March 8, 2019

03/08/2019

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

CrossFit WOD, March 7, 2019

03/07/2019

Fitness
Metcon (Time)
1 Mile Run

Level 1
2 Mile Run (Time)
Max Effort

Level 2
5k Run (Time)
Max Effort 5k Run

CrossFit WOD, March 6, 2019

03/06/2019

Fitness
Metcon (AMRAP – Reps)
Partner WOD:

AMRAP(5)
Row For Calories

-REST 2 Minutes-

AMRAP(5)
Hanging Knee Raises

-REST 2 Minutes-

AMRAP(5)
Squat Cleans(135/95)

-REST 2 Minutes-

AMRAP(5)
Double or Single Unders

Level 1
2-For-1 (AMRAP – Reps)
Partner WOD

AMRAP(5)
Row For Calories

-REST 2 Minutes-

AMRAP(5)
TTB

-REST 2 Minutes-

AMRAP(5)
Squat Cleans(185/125)

-REST 2 Minutes-

AMRAP(5)
Double Unders

Level 2
Metcon (AMRAP – Reps)
Partner WOD:

AMRAP(5)
Row For Calories

-REST 2 Minutes-

AMRAP(5)
Sit Ups

-REST 2 Minutes-

AMRAP(5)
Hang Squat Cleans

-REST 2 Minutes-

AMRAP(5)

Single Unders

CrossFit WOD, March 5, 2019

03/05/2019

Fitness
Metcon (Time)
Every 4:00 x 5 Rounds:

200m Run

5 Ring Row
10 Step Overs

Score is slowest round.

Level 1
Metcon (Time)
Every 4:00 x 5 Rounds:

400m Run
5 Pull Up
10 Box Jump Over(24/20)

Score is slowest round.

Level 2
Wild Fire (Time)
Every 4:00 x 5 Rounds:

400m Run
9 C2B Pull Up
12 Box Jump Over(30/24)

Score is slowest round.

CrossFit WOD, March 4, 2019

03/04/2019

Fitness
500m Row (Time)
Max Effort 500m Row
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 AbMat Sit-ups
10 Dumbbell Hang Clean and Jerk
10 Air Squat

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
45 AbMat Sit-ups
30 Dumbbell Hang Clean and Jerk (40/25)
15 Dumbbell Goblet Squats (40/25)

Level 2
This One (AMRAP – Rounds and Reps)
AMRAP 15:
45 AbMat Sit-ups
30 Single Dumbbell Hang Clean and Jerk (50/35)
15 Dumbbell Goblet Squats (50/35)