Month

March 2018
Pre WOD Snatch balance 6 X 3 Workout of the Day   14 minutes as many rounds as possible 7 knees to elbows 7 double kettlebell cleans (24kg/16kg) 7 burpees
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Pre WOD Push press 5 X 5 Workout of the Day Even: 5 power cleans (athlete choice) Odd: 1 round of “Cindy” (5 pullups/10 pushups/15 squats)
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Workout of the Day With a partner.. 3 rounds of.. P1: 250 meter row P2: double KB front rack hold (24kg/16kg) Rest 3:00 Then.. 6:00 AMRAP sandbag burpee squat clean thruster (55/35) Switch with partner every :30 Rest 3:00 6:00 P1: 40 meter sled drive P2: AMRAP abmat situps 3:00 rest 6:00 P1: 100 meter...
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Workout of the Day CrossFit Games Open 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes    
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Pre WOD Back squat 5 X 5 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Row for calories Burpees KB swings (32kg/24kg)  
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Pre WOD 1 arm overhead dumbbell split squat 5 X 10 Workout of the Day 20 minutes as many rounds as possible 10 pushups 12 box jumps (24″/20″) 14 med ball russian twists (#20/#14) (L+R=1) *every 2:00 perform 40 double unders
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Workout of the Day “The Bear” 5 rounds for load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar...
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Workout of the Day 5 rounds 1:30 10 deadlifts (#185/#125) AMRAP wall ball shots (#20/#14) :30 rest 3:00 rest, then.. 5 rounds 1:30 10 strict pullups AMRAP hanging power snatch (#75/55) :30 rest *score total WB shots + snatches
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Workout of the Day With a partner… 7:00 250 meter row AMRAP KB swings (24kg/16kg) 4:00 rest 7:00 15 box jumps (24″/20″) AMRAP goblet squats 4:00 rest 7:00 20 abmat situps AMRAP KB snatches
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Workout of the Day CrossFit Games Open 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Time cap: 14 minutes
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