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Month: March 2019

CrossFit WOD, March 30, 2019

March 30, 2019
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| Categories: W.O.D.

Hundreds and Thousands

Metcon
Hundreds and Thousands (Time)
Partner WOD
1000M Row
100 Box Jumps 24/20
1000M Row
100 DU/300 SU
1000M Row
100 Abmat Situps
1000M Row
Rx+ Do it all alone

CrossFit WOD, March 29, 2019

March 29, 2019
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| Categories: W.O.D.

Macho Mile

Metcon
Macho Mile (Time)
4 Rounds For Time:
400 Meter Run
3 Rounds of "Macho Man" (135/95)

1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks

CrossFit WOD, March 27, 2019

March 27, 2019
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| Categories: W.O.D.

Dead Broke

Metcon
Dead Broke (3 Rounds for reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)

CrossFit WOD, March 26, 2019

March 26, 2019
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| Categories: W.O.D.

Inner Tube

Weightlifting
Snatch (1×1)
On the Minute x 8:
1 Snatch Deadlift
1 Snatch High
1 Power Snatch

Metcon
Inner Tube (Time)
25-20-15-10-5:
Power Snatches (75/55)
Toes to Bar
Burpees

CrossFit WOD, March 25, 2019

March 25, 2019
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| Categories: W.O.D.

Wall-E

Metcon
Wall-E (AMRAP – Rounds and Reps)
AMRAP 20:
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)
33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb
Jumping pull-ups

Time cap: 20 minutes

CrossFit WOD, March 23, 2019

March 23, 2019
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| Categories: W.O.D.

Community WOD 3/23/19

Metcon
Community WOD 3/23/19 (8 Rounds for reps)
40:00 Emom
Score slowest interval each round

0:00-4:00 8/6 bike or ski or 12/10 row
5:00-9:00 12 AKB 53/35
10:00- 14:00. 12 sit-ups
15:00-19:00 10 SDHP KB
20:00-24:00 8 burpees
25:00-29:00 12 pushups
30:00-34:00 10 box jump 24/20
35:00-39:00. 10 Goblet Squats

CrossFit WOD, March 22, 2019

March 22, 2019
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| Categories: W.O.D.

19.5

Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)
33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb
Jumping pull-ups

Time cap: 20 minutes

CrossFit WOD, March 20, 2019

March 20, 2019
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| Categories: W.O.D.

Double Pits to Chesty

Weightlifting
Bench Press (Build to Heavy Triple)

Metcon
Double Pits to Chesty (AMRAP – Rounds and Reps)
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar