MONDAY! – 3/19/18

CrossFit Workout

WOD #1 – 6 min
Hang Power Snatch x 70 (75/45)

WOD #2 – AMRAP 15
Wallballs x 10 (20/14) (10’/9’)
Clean x 2 (135/65)
Wallballs x 10
Clean x 2 (145/70)
Wallballs x 10
Clean x 2 (155/75)
Wallballs x 10
Clean x 2 (165/80)
Complete as many rounds as possible, men increase clean weight by 10 and women by 5 each round

WOD #3 – For Time
Reps: 21-15-9
Thruster (95/45)
Weighted Walking Lunge (35/20)

Skill: Double Unders

Accessory:
4 rd
Hammer Curl Press x 10
Alternating Dumbbell Floor Press x 20

SUNDAY! – 3/18/18

CrossFit Workout

WOD #1 – 6 min
4 rd
Chest 2 Bar x 5
Toes 2 Bar x 10

WOD #2 – 15 min
5 Rd
Back Squat x 8 (70%)
Front Squat x 6 (135/75)

WOD #3 – For Time
Wallball x 150 (20/14) (10’/9’)

Skill: Double Unders

Accessory:
4 rd
Barbell Curl x 15
Bent over Barbell Row x 10

TGIF! – 3/16/18

CrossFit Workout

WOD #1 – 9 min
Reps: 21, 15, 9
Deadlifts (225/155)
Handstand Push-ups
Then
Reps: 21, 15, 9
Deadlifts (315/205)
50’ Handstand walk after each set

Scale:
Men deadlift 135 lb and perform hand release push-ups, then deadlift 185 lb and bear crawl

Women deadlift 95 lb and perform hand release push-ups, then deadlift 135 lb and bear crawl

WOD #2 – For Time
Sandbag Deadlift x 50
Sandbag Hang Clean x 50
Sandbag Squat x 50
Sandbag over-the-shoulder x 50
Sandbag Squat x 50
Sandbag Hang Clean x 50
Sandbag Deadlift x 50

THURSDAY! – 3/15/18

CrossFit Workout

WOD #1 – 6 min
Prowler Push x 6 (D&B) (90/50)

WOD #2 – 15 min
Reps: 5, 5, 4, 4, 2, 1
Rack Jerk (Increase weight as reps go down)

WOD #3 – AMRAP 12
Wallballs x 7 (20/14) (10’/9’)
Box Jump x 15 (24/20)
Power Snatch x 7 + Overhead Squat x 7
Calorie Row x 15/12

Skill:
Double Unders

HUMP DAY! – 3/14/18

CrossFit Workout

WOD #1 – 4 min
Toes 2 Bar x 50

WOD #2 – 15 min
Reps: 10, 8, 6, 4, 2, 4, 6, 8, 10
Front Squat (Increase weight as reps go down/decrease weights as reps go up)

WOD #3 – EMOM 16
4 rds
1 min: 15/12 Calorie Row
2 min: 7 Deadlifts (225/155)
3 min: 10 Wallballs (20/14) (10’/9’)
4 min: 8 Chest 2 Bar Pull-ups

Skill:
Double Unders

Accessory: 4 rds
Bench Press x 10, 8, 6, 4, 2
Handstand Push-up x 5

TUESDAY! – 3/13/18

CrossFit Workout

WOD #1 – 2:05 min
Dart Game x 2500 pts
(Total Seconds + Total Reps = Total Score)
(If athlete times out, total score is total points)

WOD #2 – 15 min
Power Snatch x 5 (5)
Hang Snatch x 5 (5)
Squat Snatch x 3 (5)

WOD #3 – AMRAP 15
Hanging Kettlebell Snatch x 20 (10 each arm)
Wallballs x 10 (20/14) (10/9)
Chest 2 Bar x 5

Skill:
Double Unders

Accessory: 4 rds
Barbell Curl x 15
GHD Back Extension x 10

MONDAY! – 3/12/18

CrossFit Workout

WOD #1 – 5 min
4 rd
Handstand Push-up x 6
Toes 2 Bar x 4

WOD #2 – 10 min
2 Rds – Back Squat
x 8 (70%)
Rest 1 min
x 6 (75%)
Rest 1 min
x 4 (80%)
Rest 3 min

WOD #3 – AMRAP 15
Thruster x 3 (135/75)
Wallball x 12 (20/14) (10’/9’)
Push-Press x 6 (135/75)
Chest 2 Bar x 2

Skill:
Double Unders

Accessory:
Push-up x 100
GHD Sit-up x 50

SUNDAY! – 3/11/18

CrossFit Workout

WOD #1 – 15 min
Power Clean
70% x 5 (5)

Push Jerk
70% x 5 (5)

Push Press
70% x 5 (5)

WOD #2 – For Time
Reps: 15 – 12 – 9
Kettlebell Snatch (55/35)
Toes 2 Bar

WOD #3 –
3 rd
Chest 2 Bar x 5
Pull-up x 5
**Goal is to complete entire giant set without coming off the bar

Skill:
Double Unders

Accessory:
4 rds
Dumbbell Floor Press x 10
Handstand Hold x 30 sec

TGIF! – 3/9/18 – 18.3 ANYONE!?!

CrossFit Workout

WOD #1 – For Time
2 rds
Double Unders x 100
Overhead Squat x 20 (115/80)
Double Unders x 100
Ring Muscle Up x 12
Double Unders x 100
Dumbbell Snatch x 20 (50/35)
Double Unders x 100
Bar Muscle Up x 12

Scale:
Men perform single unders, 45 lb OHS, chin over bar pull-ups for both MU sets, 35 lb DB snatches
Women perform single unders, 35 lb OHS, chin over bar pull-ups for both MU sets, 20 lb DB snatches