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...

March 7, 2019

20 minutes to work on handstands or handstand pushupsThen12 Alt EMOM10 Dumbbell snatches (quality)Air Bike 10/8pigeon pose :30 Second each leg

March 6, 2019

Work up to a 3 rep Hang Power Snatch + 1 Overhead SquatThen15 Min AMRAP9 Hang Power Snatch 95/65 12 Overhead Squats 95/6515 Bar Facing Burpees 18 Hollow Rocks (3 sec hollow Hold)

March 5, 2018

3×10 Back squat @ 60% of 1rmThen20/15 Cal Row/or Bike, 50 reverse (stationary) lunges, 20 C2B Pullups 15/12 Cal Row/Bike 40 reverse lunges, 15 C2B Pullups 10/8Cal Row or Bike, 30 reverse Lunges, 10 C2B Pullups 5/3 Cal Row or Bike, 20 reverse lunges, 5 C2B...

March 4, 2019

Bench Press3 Max Sets 135/95Then3 Rounds For time20 Double Dumbbell Push Press 50/3520 Double Dumbbell box Step overs 20/16Rest one Minute*intention to complete in 10 min or less

March 1 2019

19.2Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans, 135 lb.  25 toes-to-bars  50 double-unders  13 squat cleans, 185 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed...