Archive Monthly Archives: March 2019

CrossFit WOD, March 19, 2019

03/19/2019

Fitness
Metcon (Time)
5 Rounds, On the 5:00
12 Burpees
9 KB Deadlift
6 KB Swing

Score is Slowest Round.

Level 1
Metcon (Time)
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (115/75)
9 Hang Power Cleans (115/75)
6 Push Jerks (115/75)

Score is Slowest Round.

Level 2
BedTime (Time)
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Score is Slowest Round.

CrossFit WOD, March 18, 2019

03/18/2019

Back Squat (Build to a Heavy set of 5)

Fitness
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP
500m Row
25 Air Squat
15 Sit Ups

Level 1
Metcon (Time)
For Time:
1,000 Meter Row
50 Wallballs (20/14)
30 Hanging Knee Raise

*Big classes start 5 Minutes Staggered.

12 Minute Cap.

Level 2
Jacquelyn (Time)
For Time
1,000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar

*Big classes start 5 Minutes Staggered.

CrossFit WOD, March 16, 2019

03/16/2019

Fitness
Metcon (AMRAP – Reps)
(5)AMRAP

200m Run

Max Rep Air Squat

– 2 Minute REST-

(5)AMRAP

200m Run

Max Rep Push Ups

– 2 Minute REST-

AMRAP(5)

200m Run

Max Rep Hang Power Clean

– 2 Minute REST-

(5)AMRAP

200m Run

Max Rep Sit Ups

Level 1
Metcon (AMRAP – Reps)
(5)AMRAP

400m Run

Max Rep Wall Balls(20/14)

– 2 Minute REST-

(5)AMRAP

400m Run

Max Rep Bench Press(95/65)

– 2 Minute REST-

AMRAP(5)

400m Run

Max Rep Power Clean(95/65)

– 2 Minute REST-

(5)AMRAP

Max Rep DB Front Squat(40/25)

Level 2
Metcon (AMRAP – Reps)
(5)AMRAP

400m Run

Max Rep Wall Balls(20/14)

– 2 Minute REST-

(5)AMRAP

400m Run

Max Rep Bench Press(135/95)

– 2 Minute REST-

AMRAP(5)

400m Run

Max Rep Power Clean(135/95)

– 2 Minute REST-

(5)AMRAP

Max Rep DB Front Squat(50/35)

CrossFit WOD, March 15, 2019

Open Workout 19.4

Scaled
Open Workout 19.4 Scaled (Time)
For total time:

3 Rounds
10 Snatches (65/45)
12 Bar Facing Burpees*

rest 3:00, then:

3 Rounds
10 Chin over Bar Pull Ups
12 Bar Facing Burpees*

*athlete may STEP over the bar

Time cap: 12:00

If the athlete does not complete the total work within 12:00, the score becomes the number of reps completed.

Rx
Open Workout 19.4 (Time)
For total time:

3 Rounds
10 Snatches (95/65)
12 Bar Facing Burpees

rest 3:00, then:

3 Rounds
10 Bar Muscle Up
12 Bar Facing Burpees

Time cap: 12:00
If the athlete does not complete the total work (INCLUDING rest time) within 12 minutes, the score becomes the total number of reps completed

CrossFit WOD, March 14, 2019

03/14/2019

Fitness
Metcon (AMRAP – Reps)
TABATA(8 Rounds)
:20 On
:10 Off

1 Minute REST between tabatas.

Row for Calories
Plate Step Ups
Medball Cleans
Sit Ups

Level 1

Level 2
Metcon (AMRAP – Reps)
TABATA(8 Rounds)
:20 On
:10 Off

1 Minute Rest between tabatas.

Row for Calories
Box Step Ups(24/20)
Medball Cleans(20/14)
Toes 2 Rig