Category: wod

Friday, March 16, 20018

Workout:  CrossFit Open Workout 18.4 For Time: 21 Deadlifts ( 225/155) 21 Handstand Push-Ups 15 Deadlifts ( 225/155) 15 Handstand Push-Ups 9 Deadlifts ( 225/155) 9 Handstand Push-Ups 21 Deadlifts (315/205) 50 ft Handstand Walk 15 Deadlifts (315/205) 50 ft Handstand Walk 9 Deadlifts (315/205) 50 ft Handstand Walk Time Cap: 9 minutes


Thursday, March 15, 2018

Workout:  Gwen: Clean and Jerk 15-12-9 reps   Accessory:  3×20 Russian Twists with Medicine Ball


Wednesday, March 14, 2018

Workout:  Overhead Squat: 1-1-1-1-1 reps :05 Down and :05 Pause       Accessory:  4×25 Banded Pull Throughs


Tuesday, March 13, 2018

Workout:  “Meg” For Time: 10 Burpees 20 Pull-Ups 30 Box Jumps 40 Dumbbell Power Clean and Jerks 50 Squats 40 Dumbbell Power Clean and Jerks 30 Box Jumps 20 Pull-Ups 10 Burpees


Monday, March 12, 2018

Workout:  3 Rounds for time of: Run 800 Meters 15 Deadlifts (275, 185) 15 Strict Handstand Push-Ups  


Saturday, March 10, 2018

Workout:  Complete as many rounds as possible in 20 minutes of: 20-cal. row 15 Ring Dips 10 Turkish get-ups, (50,30) (5 per arm)   Accessory:  3 x 1:00 Plank Hold, add weight if you can


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