Wods

Tuesday March 20, 2018

032018
Push Press (Push press complex)
4 Sets
3 Push Press + 2 Push Jerks

Superset: 3 10 second tempo Strict Pull-ups

BUILT:
3 Shoulder Press + 3 Push Press
3 10 second Ring Rows
30 Russian Twist
Rest 1 Min

Increase weight to a challenging weight
Metcon (4 Rounds for reps)
Tabata Blow out
Row
Ring Dips
Plank Hip Taps
Renegade Push-ups 50/30

Rx+ 72/53

BUILT:
Tabata Blowout
Box Dips
Plank Hip Taps
Renegade PU or PU
Row

Monday March 19, 2018

031918
Front Squat
Front Squat Complex:
E3Min: 15 Min
1 Power Clean + 3 Front Squats w/3331 + 1 FS
- Monster walks in between

BUILT:
E3Min: 15 Min
3 Front Rack DB Squat w/ 3331
10 Plate Good Mornings
15 Leg Raises
100 M Row
Metcon (Time)
3 Rounds for Time
21 KBS 53/35
12 Cleans 115/75
400 M Run

Rx+ 72/53 - 135/95
Sport: 95/65 or 75/55
Health: Single DB Clean 18/8/300M

Saturday March 17, 2018

031718
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes
Crossfit Games Open 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes

Friday March 16, 2018

031618
Metcon (AMRAP - Rounds and Reps)
CrossFitters work on Form- Handstand Work if completing open on Saturday!
Row 2K Handstand Skills

Or Back Squats during strength if not doing open
BS and Farmers Carry

BUILT Strength
EMOM: 12 Min
Min 1: 5 Back Squats or Goblet Squat ( 6 3331 Squats)
Min 2: 6 SL Hip Bridges + 10 Russian Twist
Min 3: 12 Broad Jump

Then
3 Rounds
12 Plate G2OH
200 M Run

Then

AMRAP: 8 Min
4 T2B
6 Wallballs
20 Double Unders

Rest: 2 Min

AMRAP: 8 Min
3 T2B
5 Wallballs
30 Double Unders
Back Squat

Thursday March 15, 2018

020518
Shoulder Press
3-3-3-3-ME@80%

In between each set
5 KB Bent over Rows
10 Deadbugs

BUILT
Metcon (AMRAP - Rounds and Reps)
AMRAP: 8 Min
3 Burpees
3 Push presses
6,6,9,9... continue to add by 3.

RX+: 115/75
RX: 95/65
Sport: 75/55
Health: DB

Scaling
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute. If you are taking linger than 1 minute stick to the number you last comoleted along that timeline

Wednesday March 14, 2018

031418
Partner Python (AMRAP - Rounds and Reps)
AMRAP: 40 Min of 5 Stations w/ Partner

Station 1: 800 M Row + 20 Partner Wallballs
Station 2: 100 MTN Climbers + 20 Partner MB Sit-ups
Station 3: 600 M Run + 20 Partner MB Russian Twists (p/s) (back to back-10 Rt 10 LT each)
Station 4: 200 Ft Bear Crawl + 20 up Partner High 5 Plank
Station 5 : 1.4 Mile Bike + 20 Synchro Leg Raises

RX+ 40/30
RX: 30/20
Sport: 25/18
Health: 20/14

* Same Numbers for Both athletes for Partner Movements
*On Rows, Run, Bike, Bear Crawl - Accumulate between partners - one partner works while the other rests - 25 ft is between two cones
* once each team completes a station move forward to the next and rotate.
* one partner works at a time unless it consists of partner work

Tuesday March 13, 2018

031318
Deadlift
E3Min: 15 Min
5 DL +
100 M Run +
10 Superman Rocks +
Rest w/ remaining time

*increase weight to medium weight- shouldn’t be too heavy should not be too light

BUILT:
3 Rounds
30 sec plank
30 sec side right plank
30 sec side left plank
30 sec reverse plank

E3Min: 15 Min
5 KB DL +
50 m Run +
6 KB Swing +
10 Superman Rocks
Rest with remaining time
Metcon (Time)
5 Rounds
15 Box Jumps
12 Ab-mat Sit-ups
9 Hang Power Cleans 95/65

Rx + 115/75
Sport 75/55
Health/BUILT: 3-4 Rounds DB

Monday March 12, 2018

030618
Overhead Squat
Find a heavy 2 Rep
Metcon (AMRAP - Rounds and Reps)
AMRAP: 20 Min
5 Chest to Bar Pull-ups
10 Push-ups
14 Pistols (alternating)
*After every 3 rounds, run 400 meters

This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

RX+
AMRAP: 20 Min
10 Chest-to-bar pull-ups
15 Push-ups
20 Pistils alternating

*After every 3 rounds, run 400 meters

Sport:
AMRAP: 20 Min
5 Pull-ups
10 Push-ups
20 Modified Pistols
*After every 3 rounds, run 400 meters

BUILT:
AMRAP: 20 Min
5 Ring Rows
10 knee push-ups
20 walking lunges
30
*After every 3 rounds, Run/Row 400 meters

Saturday March 10, 2018

031018
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes
Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups

Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

Friday March 9, 2018

030918
Metcon (8 Rounds for time)
5 Sets
6 Front Rack Goblet Squat Holds w/3 sec Hold at bottom
12 Front Rack Box Step Ups
100 M Farmers Carry w/KB or Bumper plates 53/35
45 sec Hollow Hold
Rest 1 Min

Then

8 x 200 M Run + 5 Burpees

1 25 26 27 28 29 33