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WOD

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Monday, March 24th

Posted on by Justin

“Bear Complex”
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

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Saturday, March 22nd

Posted on by Justin

Back Squat 10

4 Rounds
400m Run
15 Push-ups
15 KB Swings

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Friday, March 21st

Posted on by Justin

CrossFit Games Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

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Thursday, March 20th

Posted on by Justin

50ft Farmer’s Walk

21 – 15 – 9
Pull-ups
KB Swings
Burpees

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Wednesday, March 19th

Posted on by Justin

Push Press 4

AMRAP in 12
5 Push Presses
10 Box Jumps
15 Wallballs

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Tuesday, March 18th

Posted on by Justin

Power Snatch + Overhead Squat + Snatch 1

“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull-ups

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Monday, March 17th

Posted on by Justin

“Filthy Fifty”

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (25/35 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (35/45 pounds)
50 Good Mornings (45/35 pounds)
50 WallBalls (14/20 pound ball)
50 Burpees
50 Double-Unders

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Saturday, March 15th

Posted on by Justin

Front Squat 3

15 Front Squats
400m Run
15 Push Presses
400m Run
15 Thrusters
400m Run
15 Push Presses
400m Run
15 Front Squats

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Friday, March 14th

Posted on by Justin

Deadlift 3

CrossFit Games Open 14.3

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

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Thursday, March 13th

Posted on by Justin

Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite: L-sit Pull-ups
Advanced: Strict and/or weighted
Intermediate: Kipping
Beginner: Band assisted

10,9,8,7,6,5,4,3,2,1
Front Squats (95/65)
Burpees

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