WOD

Workout Of the Day

Tuesday, March 19th, 2019

Gymnastics skill work: E3MOM: 15/12 calorie row 40 double unders X amount of ring muscle-ups or ring MU practice   Workout of the Day: "Hold Em High" AMRAP in 9 minutes: 30/24 calorie row 30...

Monday, March 18th, 2019

Workout of the Day:   "Substitute" For time: 30 front squats (95/65) 30/22 calorie bike For time: 25 front squats (95/65) 25/17 calorie bike For time: 20 front squats (95/65) 20/12 calorie bike *Rest 5...

Saturday, March 16th, 2019

Workout of the Day: “Fireball” 4 rounds for max reps, each round consists of 5 minutes: 400 meter run 30 box jumps (24/20) max clean & jerks (155/105) -Rest...

Friday, March 15th, 2019

Workout of the Day: "CrossFit Open Workout 19.4" For total time: 3 rounds of: 10 snatches (95/65) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10...

Thursday, March 14th, 2019

Open participants:   "Pre-Game" Not for score, at controlled, low intensity: 5:00 Bike Minutes 1+2 - Light pace Minutes 3+4 - Light/moderate pace Minute 5 - Moderate pace Then, 2 rounds: 25...

Wednesday, March 13th, 2019

Strength:  Pausing power clean Every 1:30 x 7 sets: 1 pausing power clean 1 power clean 0:00 - 63% 1:30 - 66% 3:00 - 69% 4:30 - 72% 6:00 - 75% 7:30...

Tuesday, March 12th, 2019

Amanda was named after the 2009 CrossFit Games competitor, Amanda Miller. In 2009, and known by her pistol tattoos on her hips, Miller...

Monday, March 11th, 2019

Strength/conditioning:  Thrusters + Burpees EMOM x 10: Odd - 10-8-6-4-2 thrusters (climbing) Even - Max bar facing burpees in 40 seconds   Workout of the Day: "Contingency Plan" AMRAP in 6...

Saturday, March 9th, 2019

Workout of the Day: "Partners in Crime" As a 2-person team, AMRAP in 20 minutes of: 15/12 calorie row 12 pull-ups 9 hang power cleans (115/75) -Partner 1 completes...

Friday, March 8th, 2019

Workout of the Day: "CrossFit Open Workout 19.3" For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk...