Archive Monthly Archives: March 2019

CrossFit WOD, March 25, 2019

03/25/2019

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 23, 2019

03/23/2019

Fitness
Metcon (AMRAP – Reps)
Partner Workout

(4)AMRAP
KB Deadlifts

-Rest 1 Minute-

(4)AMRAP

Sled Push

-Rest 1 Minute-

AMRAP(4)

Russian KBS

-Rest 1 Minute-

AMRAP(4)

Bike Calories

-Rest 1 Minute-

AMRAP(4)

100M Sprints

Level 1
Metcon (AMRAP – Reps)
Partner Workout

(4)AMRAP
Deadlifts(135/95)

-Rest 1 Minute-

(4)AMRAP

Sled Push(4 45’s/2 45’s)

-Rest 1 Minute-

AMRAP(4)

Russian KBS(53/35)

-Rest 1 Minute-

AMRAP(4)

Bike Calories

-Rest 1 Minute-

AMRAP(4)

100M Sprints

Level 2
Ride or Die (AMRAP – Reps)
Partner Workout

(4)AMRAP
Deadlifts(225/155)

-Rest 1 Minute-

(4)AMRAP

Sled Push(4 45’s/2 45’s)

-Rest 1 Minute-

AMRAP(4)

Russian KBS(70/44)

-Rest 1 Minute-

AMRAP(4)

Bike Calories

-Rest 1 Minute-

AMRAP(4)

100M Sprints

CrossFit WOD, March 22, 2019

03/22/2019

Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

CrossFit WOD, March 21, 2019

03/21/2019

Fitness
Metcon (AMRAP – Reps)
6 Rounds for reps:

1:00 Calorie Row
1:00 Abmat Sit Up
1:00 Plank Hold( seconds are reps)
1:00 REST

Level 1
Metcon (AMRAP – Reps)
6 Rounds for reps:

1:00 Calorie Row
1:00 Weighted Sit Up(35/20)
1:00 Handstand Hold( seconds are reps)
1:00 REST

Level 2
Upside Down (AMRAP – Reps)
6 Rounds for reps:

1:00 Calorie Row
1:00 Weigted Sit Up(45/30)
1:00 Handstand Walk(every 5ft. is 1 rep)
1:00 REST

CrossFit WOD, March 20, 2019

03/20/19

Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP(14)

200m Run
10 DB Hang Snatch
20 Single Unders
10 Goblet Squat

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(18)

400m Run
20 Alt DB Snatch (40/25)
20 Double Unders or 40 Single Unders
20 Front Rack DB Squat (40/25)

Level 2
Everything but the… (AMRAP – Rounds and Reps)
AMRAP(18)

400m Run
20 Alt DB Snatch (50/35)
40 Double Unders
20 Front Rack DB Squat (50/35)