WOD – March 13, 2019

Work Out of the Day


“Trilateral Trapezoid”

19min amrep:
2-4-6-8-10 reps for time of:
Strict Pullups
Lateral Burpee Over Bar
Thrusters, 115/75lb
then,
10-8-6-4-2 reps of –
Chest to Bar Pullups
Lateral Burpee Over Bar
Power Snatch, 115/75lb
then,
2-4-6-8-10 reps of –
Ring Muscle ups
Lateral Burpee Over Bar
Squat Snatch, 115/75lb

The first triplet is scored for time, and then the athlete immediately continues to complete as many reps as possible in the rest of the 19 minutes.  Post time and reps completed to beyond the whiteboard.

WOD – March 11, 2019

Remember to submit your scores for 19.3 today before 5pm!

Work Out of the Day



Back Squat 3-3-3-3-3

then,

“Jeremy”

21-15-9 reps for time of:
overhead squats, 95/65lb
burpees

Post loads and time to beyond the whiteboard.

WOD – March 9, 2019

Open gym today is 8am to noon, and the WOD times are 8am and 930am!  

Work Out of the Day


“Roped In”

In teams of 2, 5 rounds for time of:
2 rope climbs
200ft farmers carry, 106/70lb
40 wallballs, 20/14lb
200m medball run, 20/14lb (both)
20 deadlifts, 185/125lb

Post time to beyond the whiteboard.

WOD – March 8, 2019

DJ Andy Gil will be here for Friday Night Lights!  4pm to 730pm there will be a heat going every 20 minutes!

Work Out of the Day


Open Workout 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

Scaled 19.3

For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups (2 abmats)
200-ft. bear crawl

Men:  50-lb. dumbbell, 24-in. box 
Women:  35-lb. dumbbell, 20-in. box 

Time cap: 10 minutes

Post reps to beyond the whiteboard, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.

WOD – March 7, 2019

We will be showing the announcement of 19.3 at the gym today at 5pm!

Work Out of the Day


Hang Snatch 1-1-1-1-1-1-1

then,

“Daredevil”

6-9-12-9-6 reps for time of:
hang squat snatch, 95/65lb
bar facing burpees

Post loads and time to beyond the whiteboard.

WOD – March 6, 2019

Work Out of the Day


“The Hangover”

For time:
40/32 calorie row
60 situps
400m run
60 air squats

3 minute rest, then

“The Hangover 2”

2 rounds for time:
20/16 cal row
30 situps
200m run
30 air squats

3 minute rest, then

“The Hangover 3”

4 rounds for time:
10/8 cal row
15 situps
100m run
15 squats

Post time to beyond the whiteboard. 

WOD – March 5, 2019

Work Out of the Day


Overhead Lunge 6-6-6-6

then,

“Box Overload”

3 rounds for max reps in 3 minutes of:
20 box jump overs, 24/20″
15 push press, 95/65lb
10 db box step overs, 100/70lb, 24/20″
max rep handstand pushups
1 minute rest

Post loads and reps completed to beyond the whiteboard.

WOD – March 4, 2019

Work Out of the Day


Strict Pullups 5-5-5-5-5

then,

“Digger”

As many rounds as possible in 18 minutes of:
6 strict pullups
9 bar facing burpee
12 alternating dumbbell snatch, 50/35lb
6 strict pullups
9 bar facing burpee
12 deadlifts, 225/155lb

Post loads and time to beyond the whiteboard.

WOD – March 2, 2019

WODS today at 8am and 930am and open gym from 8am to 11am.  

Work Out of the Day


3 sets of max handstand hold for time

then,

“Sumo Samurai”

For time:
50 sumo deadlift high pulls, 75/55lb
400m run
25 handstand pushups
800m run
25 handstand pushups
400m run
50 sumo deadlift high pulls, 75/55lb

Post time to beyond the whiteboard.