WOD

DAILY WORKOUT

LEADERBOARD



Wednesday

Mar 20, 2019

Pre WOD Close grip bench press 5 X 8 Workout of the Day 3 rounds for time 5 deadlifts (#275/#195) 10 strict toes to bar 20 pushups 40 double unders


Tuesday

Mar 19, 2019

Pre WOD 5 rounds, not for time 14 bottoms up kettlebell press (7R/7L) 7 bent over barbell rows Workout of the Day 2K row or 100 calorie Assault bike for time *every 2 minutes on the minute complete 10 hang power snatches (#95/#65)


Monday

Mar 18, 2019

Pre WOD Back squat 6 X 3 Workout of the Day 10 minutes as many rounds as possible 7 sumo deadlift high pulls (#95/#65) 7 box jumps (30"/24") 7 burpees


Friday

Mar 15, 2019

Workout of the Day CrossFit Games Open 19.4 For total time: 3 rounds of: 10 snatches (#95/#65) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes


Thursday

Mar 14, 2019

Pre Wod Every 2 minutes on the minute for 12 minutes 1 power snatch 1 hang squat snatch 1 overhead squat Workout of the Day 5 rounds 2:30   18/15 calorie Assault bike AMRAP double kettlebell squat cleans (24kg/16kg) :30 rest


Wednesday

Mar 13, 2019

Workout of the Day 3 rounds for time 30 double unders 30 calorie row 30 double unders 20 alternating DB snatches (#50/#35) 30 double unders 10 burpee box jumps *advanced option #70/#50 DB


Tuesday

Mar 12, 2019

Pre WOD Thruster 5 X 5 Workout of the Day 12 minutes as many rounds as possible 5 strict pullups 10 overhead squats (#95/#65) 15 deadlifts *advanced option... muscle ups (strict if possible) / #135/#95


Monday

Mar 12, 2019

Workout of the Day Every 4 minutes on the minute for 24 minutes 20/15 calorie row 15 kettlebell swings (32kg/24kg) 10 knees to elbows *post time of slowest round


Friday

Mar 8, 2019

Workout of the Day For Time 200-ft. dumbbell overhead lunge (#50/#35) 50 dumbbell box step-ups (24"/20") 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Post WOD "GI Jane" 100 burpee pullups for time


Thursday

Mar 7, 2019

Workout of the Day For time 55/35 calorie Assault bike 10-9-8-7-6-5-4-3-2-1 Power cleans (#155/#115) Ring dips Then... 55/35 calorie Assault bike


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