Workout of the Day (WOD)
March 8, 2019
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
Lite Class
3 Rounds of
Lunge 200 ft
50 Sit-ups
Lunge 100 ft
50 Mountain Climbers
Lunge 50 ft
50 Flutter Kicks each leg
March 7, 2019
Recovery Day!
6:00 of movement on Bike, Ski or Run
Full Body Foam Roll
Branded Shoulder Distraction
Pigeon Stretch
Couch Stretch
Ankle Mobility
10:00 AMRAP
5 Deadlifts 115/75
5 Hang Power Cleans 115/75
5 Front Squats 115/75
5 Push Press 115/75
Lite Class
Accumulate 100 Calories between Bike, Ski, Row
Core Work with Coach Josh
4 Rounds of
5 Deadlifts
5 Hang Power Cleans
10 T2B
5 Front Squats
5 Push Press
March 6, 2019
Warm-up
Lunge Down/Back with hip flexor stretch x 2
Bear Crawl Down/Back x 2
Mobility
Pigeon Stretch
Couch Stretch
Ankle Mobility
Strength
Back Squat
3x12 @50% of 1RM
Partner WOD
50 Burpee Box Jumps
50 DB Snatches
40 Burpee Box Jumps
40 DB Snatches
30 Burpee Box Jumps
30 DB Snatches
*all movements are total not 50 each person
Lite Class
Class Warm-up then
Partner WOD
50 Burpee Box Jumps
50 DB Snatches
40 Burpee Box Jumps
40 DB Snatches
30 Burpee Box Jumps
30 DB Snatches
20 Burpee Box Jumps
20 DB Snatches
10 Burpee Box Jumps
10 DB Snatches
March 5, 2019
Warm-up
20 Cal Ski
20 Burpees
20 Air Squats
20 PVC Pass Throughs
20 PVC OHS
Snatch Barbell Warm-up
15:00 to build up to a heavy set of 5 T&G
Power Snatches
For Time
1 Round of Rowing Nancy
10 C2B Pull-ups
1 Round of Skiing Nancy
10 C2B Pull-ups
1 Round of .5 mile Biking Nancy
10 C2B Pull-ups
(Row/Ski 500m, 15 OHS 95/65)
Lite Class
Class Warm-up then
2 Rounds of
Row 500m
15 OHS
Ski 500m
15 Front Squats
Bike .5 miles
15 Back Squats
March 4, 2019
Warm-up
Line Drills
Barbell Warm-up
12:00 to build up to a heavy Power Clean, drop, Squat Clean, Hang Squat Clean, Jerk
Conditioning
12:00 AMRAP
Lunge Down with KB OH (right arm) 53/35
Lunge Back with KB OH (left arm) 53/35
20 KBS 53/35
20 Sit-ups
Lite Class
Line Drills Warm-up
5 Rounds of
Lunge Down with KB OH (right arm)
Lunge Back with KB OH (left arm)
20 KBS
20 Sit-ups
20 Goblet Squats
10 Sprints Down/Back
March 1, 2019
19.2!
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Lite Class
19.2 with no time cap for 4 rounds. Choose challenging weights.
February 27, 2019
Warm-up
Accumulate 100/80 Calories between Bike, Ski, Row
C&J Barbell Warm-up
15:00 to build up to a Heavy
Power Clean and Jerk drop and reset x 3
Complete the Descending Ladder
12 PC &J 135/95
50 Double Unders
9 PC &J 165/115
50 Double Unders
6 PC &J 195/135
50 Double Unders
3 PC &J 225/155
50 Double Unders
Remaining Time: Mobilize
Lite Class
Class Warm-up then
18 PC &J
50 Double Unders
15 PC &J
50 Double Unders
12 PC &J
50 Double Unders
9 PC &J
50 Double Unders
6 PC &J
50 Double Unders
3 PC &J
50 Double Unders
February 26, 2019
Warm-up
Lunge Down/Back with hip flexor stretch x 2
Bear Crawl Down/Back x 2
Mobility
Pigeon Stretch
Couch Stretch
Ankle Mobility
Strength
Back Squat
3x12 @50% of 1RM
Conditioning
3 Rounds for Time
20 KBS 53/35
15 C2B Pull-Ups
10 HSPU
Lite Class
Class Warm-up then
Partner Sprints (gym floor not on treadmill)
4 Rounds of
15 Back Squats
15 KBS
15 Cal Bike
February 25, 2019
Warm-up
3 Rounds:
10 PVC Pass Throughs
10 PVC OHs
10 Spider-Man’s (5 each side)
Snatch Barbell Warm-up
Oly
15:00 to find a heavy complex of:
1 Snatch
2 Overhead Squats
7:00 Rest/Set-up
15:00 AMRAP
40 Calorie Bike
20 OTB Burpees
15 Squat Snatches 155/105
20 OTB Burpees
40 Calorie Ski
Lite Class
2 18:00 AMRAPs
40 Calorie Row
20 OTB Burpees
15 Front Squats
40 Calorie Row
20 OTB Burpees
Rest 2:00
20 Calorie Ski
40 Sit-ups
15 S2OH
20 Calorie Ski
40 Sit-ups
February 22, 2019
19.1!
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Lite Class
30:00 AMRAP of
19 Cal Row
19 Cal Ski
19 Cal Bike
19 Wall Ball