Month: March 2018

WOD 4 rounds for time of: 50 Double Unders 30 Wall Balls, 20/14 lbs 10 Deadlifts, 275/195 lbs Conditioning 10 rounds for time of: 7 Dumbbell Thrusters, 35/25 lbs 7 Toes-to-bars 7 Burpees  

WOD  Every 1 min for 20 mins, alternating between: 10 Row Calories 15 Kettlebell Swing (American)s, 24/16 kg 10 Assault Bike Calories 15 AbMat Sit-ups Strength  Push Press 10×3 at 65% 1RM  EMOM  

WOD Complete as many rounds as possible in 8 mins of: 6 Dumbbell Thrusters, 35/25 lbs 12 Pull-ups 24 Double Unders Strength Back Squat 7×1  E3M Conditioning  5 rounds for time of: 30 Bulgarian Bag Jump Squats 30 Bulgarian Bag Spins 15 Push Ups On Bulgarian Bags

WOD 4 rounds for time of: 21 Burpees 15 Toes-to-bars 9 Squat Snatches, 95/65 lbs Kettlebell  Complete as many rounds as possible in 20 mins of: 20 Kettlebell Swings, 24/16 kg Kettlebell Front Rack Walking Lunge, 24/16 kg, 10 m 20 Kettlebell Push Press, 24/16 kg Kettlebell Front Rack Walking Lunge, 24/16 kg, 10 m…

WOD Karen For time: 150 Wall Balls, 20/14 lbs

WOD CrossFit Games Open 18.3 – Rx’d 2 rounds for time of: 100 Double Unders 20 Overhead Squats, 115/80 lbs 100 Double Unders 12 Muscle-ups 100 Double Unders 20 Dumbbell Snatches, 50/35 lbs 100 Double Unders 12 Bar Muscle-ups Total Possible Reps: 928 Time cap: 14 minutes   Conditioning  Every 1 min for 20 mins,…

  WOD Every 1 min for 15 mins, alternating between: Dumbbell Overhead Walk, 35/25 lbs, 20 m Slam Ball Throw, 30/20 lbs, 20 m 10 AbMat Sit-ups then: Handstand Shifters : 3×4 Handstand Shoulder Touches 3×4  

WOD For time: 50 Double Unders 25 Power Cleans, 115/75 lbs 10 Burpee Box Jump Overs 40 Double Unders 20 Power Cleans, 115/75 lbs 10 Burpee Box Jump Overs 30 Double Unders 15 Power Cleans, 115/75 lbs 10 Burpee Box Jump Overs 20 Double Unders 10 Power Cleans, 115/75 lbs 10 Burpee Box Jump Overs…

WOD For time: Row, 1000 m — then — 3 rounds of: 10 Medicine Ball Cleans, 20/14 lbs 20 Dumbbell Jerks, 50/35 lbs Strength 5-4-3-2-1 reps, for time of: Strict Chest To Bar Pull-up Strict Ring Dip

WOD As many reps as possible in 10 mins of: 3 Kettlebell Swings, 24/16 kg 3 Ball Slams, 30/20 lbs 3 Wall Balls, 20/14 lbs 6 Kettlebell Swings, 24/16 kg 6 Ball Slams, 30/20 lbs Increase by 3s Strength  Front Squat 7×5 E3M Conditioning  Tabata Squat Tabata Dumbbell Push Press, 35/25 lbs Tabata AbMat Sit-up…