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WOD

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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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Wednesday, March 12th

Posted on by Justin

Power Clean & Jerk 1+2

7 Rounds
4 Heavy Power Clean & Jerks
10 Wallballs

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Tuesday, March 11th

Posted on by Justin

Back Squat 3

“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

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Monday, March 10th

Posted on by Justin

“Fight Gone Bad” – ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest

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Saturday, March 8th

Posted on by Justin

Thruster 3

AMRAP in 12
5 Toes to Bar
7 Thrusters
9 KB Swings

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Friday, March 7th

Posted on by Justin

Overhead Squat 3

CrossFit Games Open 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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Thursday, March 6th

Posted on by Justin

Power Snatch 2

1000m Row
50 DB Snatches (alternating arms)
30 Burpees

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Wednesday, March 5th

Posted on by Justin

Push Press 3

AMRAP in 4
5 Push Presses
5 Back Squats
10 Wallballs
- Rest 3 Minutes
AMRAP in 3
- Rest 2 minutes
AMRAP in 2
- Rest 1 minute
AMRAP in 1

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