Workout of the Day - March 21, 2019

Strength
- 1RM Clean

WOD
18 Minute AMRAP:
- 3 Minutes of Abmat Sit-ups
- 3 Minutes of Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 3 Minutes of Devil Press (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 2 Minutes of Abmat Sit-ups
- 2 Minutes of Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 2 Minutes of Devil Press (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 1 Minute of Abmat Sit-ups
- 1 Minute of Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 1 Minute of Devil Press (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)

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Workout of the Day - March 9, 2019

OPEN WORKOUT 19.3
For time:
- 200 Feet Dumbbell Overhead Lunge (Scaled: 200 Feet Dumbbell Front Rack Lunge) (50#/35#)
- 50 Dumbbell Box Step-ups (50# to 24”/35# to 20”)
- 50 Strict Handstand Push-ups (Scaled: 5 Inch Elevated Strict Handstand Push-ups)
- 200 Feet Handstand Walk (Scaled: 200 Feet Bear Crawl)
Time Cap = 10 Minutes

https://games.crossfit.com/workouts/open/2019/3

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Workout of the Day - March 7, 2019

Strength
Hang Clean:
- 3x8 @ Medium Weight
- 55%, 60%, 65%

Skill
- Pistol practice for 10 minutes

Partner WOD
For time:
- 100m Sprint (1 Partner, then the next)
- 80 Jumping Lunges (Split reps)
- 100m Sprint (1 Partner, then the next)
- 40 Front Squats (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#) (Split reps)
- 100m Sprint (1 Partner, then the next)
- 20 Man Makers (Rx: 35#/15#, L2: 25#/10#, L3: 15#/5#) (Split reps)
- 100m Sprint (1 Partner, then the next)
*Only 1 partner working at a time

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Workout of the Day - March 6, 2019

Skill
- Weighted Abmat Sit-ups - 3x15
- Weighted Plank - 3x45 Seconds
- Weighted Wall Sit - 3x1 Minute

WOD
16 Minute EMOM:
- 12 Dumbbell Cleans (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 2 Rope Climbs (L2: 1/2 Rope Climbs, L3: Rope Get-ups)
- 20 Dumbbell Squats (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- Hollow Hold
*Switch stations each minute

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Workout of the Day - March 2, 2019

OPEN WORKOUT 19.2
Beginning on an 8 minute clock, complete as many reps as possible of:
- 25 Toes to Bar (Scaled: Hanging Knee Raises)
- 50 Double Unders (Scaled: 50 Single Unders)
- 15 Squat Cleans (Rx: 135#/85#, Scaled: 95#/55#)
- 25 Toes to Bar (Scaled: Hanging Knee Raises)
- 50 Double Unders (Scaled: 50 Single Unders)
- 13 squat cleans (Rx: 185#/115#, Scaled: 115#/75#)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes to Bar (Scaled: Hanging Knee Raises)
- 50 Double Unders (Scaled: 50 Single Unders)
- 11 Squat Cleans (Rx: 225#/145#, Scaled: 135#/95#)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes to bar (Scaled: Hanging Knee Raises)
- 50 Double Unders (Scaled: 50 Single Unders)
- 9 Squat Cleans (Rx: 275#/175#, Scaled: 155#/115#)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes to Bars (Scaled: Hanging Knee Raises)
- 50 Double Unders (Scaled: 50 Single Unders)
- 7 Squat Cleans (Rx: 315#/205#, Scaled: 185#/135#)

Stop at 20 minutes.

https://games.crossfit.com/workouts/open/2019/2

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