CrossFit WOD, March 18, 2019

Low Key

Metcon
Low Key (AMRAP – Rounds and Reps)
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit WOD, March 16, 2019

30:00 HIIT EMOM

Metcon
30:00 HIIT EMOM (6 Rounds for reps)
0:00-4:00 16 Arm RKB Alt arms 53/35#
5:00-9:00 8/6 cal bike or 12/10 row
10:00-14:00 12 sit-ups
15:00-19:00 15 Air Squats
20:00-24:00 8 Box Jumps 24/20
25:00-29:00 6 Burpees

CrossFit WOD, March 15, 2019

19.4

Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit WOD, March 12, 2019

Bedtime

Metcon
Bedtime (Time)
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

score slowest time

CrossFit WOD, March 11, 2019

Cindy

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl

Time cap: 10 minutes

CrossFit WOD, March 9, 2019

Saturday WOD 7/21/18

Warm-up
Run 250
10 slamballs
10 wallballs
10 push-up
10 knee raises
10 box jump/step
10 push press (bar)

Metcon
It’s Party Time (Time)
Partner WOD
(or teams)
100 Calorie Row
200m Run
100 Slamballs 20/10
200m Run
100 WB 20/14
200m Run
50 Push-ups
100m run
50 K2E or Knee raises
100m run
50 Box Jumps 24/20
100m run
50 Push Press 95/65#
100m Run

Scale anyway you wish
All Movements and row may be broken up as desired. All Running must be done together

CrossFit WOD, March 8, 2019

19.3

Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl

Time cap: 10 minutes