March 15 2019

WORKOUT 19.4For total time:3 rounds of: 10 snatches 12 bar-facing burpeesThen, rest 3 minutes before continuing with:3 rounds of: 10 bar muscle-ups 12 bar-facing burpeesTime cap: 12 minutes, including 3-minute restperiodScaled: (Ages 16-54)Men snatch 65 lb., perform...

March 14 2019

Establish 5RM Back Squat; 2X5 @ 90% of 5RMThen"Annie"50-40-30-20-10DUSitups

Wednesday March 13, 2019

Bench Press 3 ME sets at 155/105thenPartner WOD- One partner completes all 20 reps before the other begins*20 Cal AD or Row between each movement20 DL (225/185)20 KBS (70/53)20 OHS (135/95)- scale to FS20 Burpees20 Pullups20 Box Jumps (20/14)20 DB Squat Clean (50/35)-...

Tuesday March 12, 2019

HPC 3 x 5 @ 60% of 5 RMthen4 Rounds :45 work :15 restWallballs 20/14Rope ClimbsFarmers Carry AHAPBox Jumps 30/24

Monday March 11, 2019

 4 Rounds:30 ME:30 Rest:30 ME:30 Rest:30 ME:30 Restthen800m Run/ 4 min BikeRest 2 min400m Run/ 2 min BikeRest 1 min200m Run/ 1 min BikeRest :30200m Run/ 1 min Bike

March 8, 2019

CrossFit 19.3For time:200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walk50/35 lb. dumbbell, 24/20-in. box Time cap: 10 minutesScaled200-ft. dumbbell front-rack lunge50 dumbbell box step-ups50 5-inch elevated...