Archive Monthly Archives: March 2019

CrossFit WOD, March 30, 2019

03/30/2019

Fitness
Metcon (Time)
PARTNER WOD:

As Far As Possible in 30 Min…

1 Person Running 1 Person Working

P1: 200m Run

P2: Chipper

200 Single Unders
100 Air Squat
80 Knee Push Up
60 Burpee
30 DB Goblet Strict Press

Level 1
Metcon (Time)
PARTNER WOD:

As Far As Possible in 30 Min…

1 Person Running 1 Person Working

P1: 200m Run

P2: Chipper

500 Single Unders
200 Air Squat
100 DB Bench Press(40/25)
50 DB Burpee Deadlift(40/25)
25 DB Strict Press(40/25)

Level 2
Don’t Be Late (Time)
PARTNER WOD:

As Far As Possible in 30 Min…

1 Person Running 1 Person Working

P1: 200m Run

P2: Chipper

300 Double Unders
200 Air Squat
100 DB Bench Press(50/35)
50 DB Burpee Deadlift(50/35)
25 Strict HSPU

CrossFit WOD, March 29, 2019

03/29/2019

Fitness
Metcon (Time)
20 Rounds for Time:

5 Air Squat
3 AbMat Sit Up
1 KBS

Level 1
Metcon (Time)
30 Rounds for Time:

5 Wall Ball(20/14)
3 Hanging Knee Raise
1 Devil Press(40/25)

35 Minute Cap.

Level 2
Fireball (Time)
30 Rounds for Time:

5 Wall Balls(20/14)
3 TTB
1 Devils Press(50/35)

35 Minute Time Cap.

CrossFit WOD, March 28, 2019

03/28/2019

Fitness
Metcon (Time)
800m Run

-Directly Into-

12-9-6

Hang Power Clean
Burpee

15 Minute Time Cap.

Level 1
Metcon (Time)
1 Mile Run

-Directly Into-

21-15-9

Power Clean(115/75)
Lateral Burpee Over Bar

15 Minute Time Cap.

Level 2
Race Horse (Time)
1 Mile Run

– Directly into-

21-15-9

Power Clean(155/105)
Lateral Burpee Over Bar

15 Minute Cap.

CrossFit WOD, March 27, 2019

03/27/2019

Fitness
Metcon (Time)
Teams of 2:
6 Rounds:
12 Box Step Ups
15 Dumbbell Goblet Squats
250 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

Level 1
Metcon (Time)
Teams of 2:
6 Rounds:
12 Box Jumps (24/20)
21 Dumbbell Front Squats (40/25)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

Level 2
Megalodon (Time)
Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

CrossFit WOD, March 26, 2019

03/26/2019

Fitness
Metcon (AMRAP – Reps)
Reverse Tabata(8 Rounds)
:10 Work
:20 Rest

1 Minute Rest Between Tabatas.

Jumping Pull Up
Hang Power Snatch
Hollow Rocks
Knee Push Ups

Level 1
Metcon (AMRAP – Reps)
TABATA(8 Rounds)

:20 Work
:10 Rest

1 Minute REST Between Tabatas.

Pull Ups
Power Snatch(75/53)
Hollow Rocks
Hand Release Push Ups

Level 2
Metcon (AMRAP – Reps)
TABATA(8 Rounds)

:20 Work
:10 Rest

1 Minute REST Between Tabatas.

Bar Muscle Ups
Power Snatch(95/65)
Hollow Rocks
Handstand Push Ups

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