Month: March 2019

4.1.19 Workout Of The Day Shoulder Press (5 x 5 @ 75% of 1RM) Metcon (Time) 3RFT 400m Run 20 Lateral Burpees Over The Bar 10 Thrusters (115/75 lbs)

03/30/2019 Metcon (Time) "Strict" Helen 3 rounds for time of: 400m Run 21 Kettlebell Swings (53/35) 12 Strict Pull-ups

3.29.19 Workout Of The Day Metcon (Time) 150 Double Unders – 5 Rounds 20 DB Snatch (55/35 lbs) 20 DB OH Lunges – 150 Double Unders

3.28.19 Workout Of The Day Metcon (AMRAP – Reps) AMRAP x 14 12/10 Cal Bike 3,6,9,12 Handstand Push-ups or Push Press (95/65lbs) Score is number of HSPU or PP

3.27.19 Workout Of The Day Clean and Jerk (Weight) Metcon (2 Rounds for reps) Every 2 Minutes For 20 Minutes Sprint 200m. Score best and worst sprint

3.26.19 Workout Of The Day Bench Press (Weight) Metcon (Time) 7RFT 10 Bar Facing Burpees 20 AbMat Sit-ups

WOD for 3.25.19 Last week of the open workouts. Right now standings are Kosher Bacon #1 Forging Elite PHATness #2 Slightly Competitive #3 Workout Of The Day 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 Masters (55+) (Time) 33-27-21-15-9 …

CrossFit WOD, March 25, 2019 Read More »

03/23/2019 Metcon (Time) For Time: Buy-In: 800M Run(HILL) 10-9-8-7-6-5-4-3-2–1 Burpees KB Swings (70/53) Pull-Ups Cash-Out: 800M Run(HILL)

WOD for 3.22.19 Workout Of The Day Shoulder Press (10 Minutes to Find a Max) Metcon (Time) 5RFT 400m Run 10 OHS (135/95 lbs) -25 Minute Cap. Use the appropriate weight to finish this in 15-20 minutes-

WOD for 3.21.19 March Madness is upon us yet again, and that means time for brackets! Kelly Reese has set up a group again this year. Each bracket submission is $20.00, no limit on the number of brackets you want to submit. If you want to get in on the action, you can send me …

CrossFit WOD, March 21, 2019 Read More »