March 17, 2019

CROSSFIT
MAKE UPS AND MIMOSAS
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
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, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

March 16, 2019

CROSSFIT
21-15-9 Deadlift/Run (Time)
For Time:
21-15-9 Reps
Deadlift (225/155)
Run 800 m

SWEAT
“The Borg Special” (Time)
Teams of 2 complete:
300 Calories on the Assault Bike*
*Every 3 minutes both partners run 100m

STRONGMAN
Metcon (No Measure)
“Muscle Beach”
Complete in any order:
DB bench 5 X 10 @ AHAP
Strict pull-up 5 X Max Reps
Barbell Curls 5 X 10 @ AHAP
DB Skull Crushers 5 X 10 @ AHAP
DB hammer curls 5 X 10 per hand @ AHAP
Strict Dips 5 X Max Reps
GHD sit ups AMRAP
Dumbbell shrugs, calf raises AMRAP
Post loads and thoughts to comments.
Metcon (Time)
Strong WOD
5 Rounds
3 x Stone To Shoulder AHAP
5 x Strict Pull Ups
7 x Front Squats AHAP
Post loads to comments
Metcon (Time)
100 Burpee Snatches 53/35
*keep one hand on KB at all times. one arm snatches. switch hands every 5 reps.
Collin (Time)
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 115#
12 Box Jumps, 24″
12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010

March 15, 2019

CROSSFIT and SWEAT
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
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, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

March 14, 2019

CROSSFIT
Rest Day!

SWEAT
Metcon (Time)
For time:
Row 1000 Meters
150 Double-Unders
75 Kettlebell Swings (53/35)
RX+ 70/53

ENDURANCE
Run 300m (6 Rounds for time)
Every 3:00 for Six Rounds:
Run 300m
100 Abmat Sit-ups (Time)
For Time:
100 Abmat Sit-ups

*May be performed with bent knees, butterfly, or straight leg
Hand Release Push-Up – 2:00 Challenge (AMRAP – Reps)
Max Effort Hand Release Push-Ups in two minutes.

WEIGHTLIFTING
Jerk from Split
(Behind the Neck) 30% for 2, 40% for 2, 50% for 2, 60% for 2
3 Position Clean + Jerk (Max)
Each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
Tempo front Squats (3RM)
3 Second count down, 3 seconds in the bottom.

March 13, 2019

CROSSFIT
Back Squat (5 Reps)
Back Squat (4 Reps)
Back Squat (3 Reps)
Back Squat (2 Reps)
Back Squat (1 Rep)
Metcon (No Measure)
3 Rounds
10 KB Z Press
10 GHD Sit Ups
100m Farmers Carry

SWEAT
CF Linchpin 171204 (AMRAP – Rounds and Reps)
20 Min AMRAP
400m Run
20 Ab Mat Sit Ups
20 Air Squats

YOUTH WEIGHTLIFTING
Snatch Grip Push Press + Snatch Balance ((2+1)40%; 50%; 60%; 70%)
Snatch (50%x3; 60%x3; 70%x3; 75%x3; 80%x2; 85% for 2×1)
Snatch Pulls (2 x 3)
100% for 2 sets of 3, working heavy
Muscle Snatch (3RM)

March 12, 2019

CROSSFIT
Sevens (3 Rounds for reps)
For 3 cycles:
AMRAP in 4 mins of:

7 Hang Power Cleans, 95/65 lbs
7 Shoulder-to-Overheads, 95/65 lbs
7 Toes-to-bars

SWEAT
12 Rounds of What?! (Time)
12 Rounds for Time:
9 Russian Kettlebell Swings (53/35)
6 Burpee Box Jump Overs (24/20)
100m Sprint
RX+
70/53 and 30/24

March 11, 2019

CROSSFIT
Barraza (AMRAP – Rounds and Reps)
18 Minute AMRAP of:
200m Run
9 Deadlifts, 275#
6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
To learn more about Barraza click here

SWEAT
Mainsite 151214 (Time)
5 rounds for time of:
Row, 250 m
25 Thrusters, 45/35 lbs
15 Toes-to-bars

March 10, 2019

CROSSFIT
Make Ups and Mimosas

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walkTime cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50  5-in. elevated strict HSPU
200-ft. bear crawlTime cap: 10 minutes

 

March 9, 2019

CROSSFIT
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
10 Power Snatches (95/75)
20 Wall Balls
30 Double Unders

SWEAT
Saturday Special (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
Run 200m
10 Burpees
10 Med Ball Sit Ups
10 Dumbbell or KB Push Press

STRONGMAN
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
10 x Heavy Russian KB Swings
15 x Push Ups
20 x Air Squats

RX 70/53
RX+ Anything Heavier. Post loads in comments.
Metcon (Time)
Push/Pull Strong WOD
100 Bench Press 185/125
*Every break, row 10 calories
Metcon (No Measure)
10 Explosive Rounds
50 yard small sled sprint 90/45
50 yard sprint
rest as you walk or slow jog back to the start. No measure, goal is to Go Fast, Be Explosive
(50 yards = 150′)
“Murph Demarcation” Kobalt Performance Partner WOD (Time)
Buy-In:
1000 meter Row
-then-
800 meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run
-then-
Buy-Out:
1000 meter row

RX+ Complete Solo.

Wear a Weight Vest (20/14 lb), except on the row

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.

March 8, 2019

CROSSFIT
Open Workout 19.3
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
*Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes