CrossFit WOD, March 28, 2020

Sea World

Sea World (Time)
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry

Will be done outside scale run to walk 200m. score slowest round

CrossFit WOD, March 27, 2020

T-Mobile

Weightlifting
Overhead Squat (1×1)

Metcon
T-Mobile (AMRAP – Rounds and Reps)
AMRAP 15:
5 Bar Muscle-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

CrossFit WOD, March 26, 2020

Loose Cannon

Loose Cannon (3 Rounds for reps)
3 Rounds For Total Reps:
3 Minute Calorie Row
2 Minute Calorie Bike
1 Minute AbMat Sit-ups

Rest 2 Minutes Between Rounds

CrossFit WOD, March 25, 2020

Dirty 30

Dirty 30 (Time)
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/85)
30 Toes to Bar
30 Push Press (115/85)
30 Deadlifts (115/85)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

CrossFit WOD, March 24, 2020

Trip Advisor

Metcon
Trip Advisor (3 Rounds for reps)
AMRAP 5:
Buy-In: 45/30 Calorie Assault Bike
Into Max Rounds
9 Power Cleans (95/65)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/20 Calorie Assault Bike
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders

CrossFit WOD, March 22, 2020

Sunday 3/22/20

Sunday 3/22/20 (AMRAP – Reps)
3 Rounds of
1:00 Calorie Bike or Row
1:00 AKB 53/35
1:00 Battle Ropes
1:00 stone over shoulder (or ball)
1:00 Sledgehammer to tire
1:00 Rest

Score all reps except battle ropes

CrossFit WOD, March 21, 2020

Kirby’s Farewell WOD

Kirby’s Farewell WOD (6 Rounds for reps)
Jeff’s Confidence
4:00 AMRAP
5 Bench Press 135/95
8 Box Jump 24/20
Rest 1:00

Febie’s Laugh
4:00 AMRAP
30 Double Unders
10 Goblet Squats 53/35#
Rest 1:00

Mikayla’s Gains
4:00 AMRAP
5 Squat Cleans 135/95
5 Pull-ups
Rest 1:00

Raymond’s Kindness
4:00 AMRAP
10 Pushups
20 sit-ups
30 Air Squats
REST 1:00

Mahan’s Work Ethic
4:00 AMRAP
10 Cal Bike or Row
10 T2B
Rest 1:00

God’s Grace
4:00 AMRAP
Power clean & jerk 135/95

CrossFit WOD, March 20, 2020

Sea Legs

Warm-up
Row 250m
:30 Air Squats
:30 PVC Passthrough
:30 OHS pvc
:30 OH Squat Hold

BB Warm-up Snatch grip
5 GM
5 Back squat
5 elbow rotations
5 Push Jerk off back
5 OHS
5 RDL

Weightlifting
Back Squat (AMRAP 85%)
8-65%
6-70%
4-75%
2-80%
AMRAP 85%

Warm-up
Burgener Warm-up
Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Lands 2", 4", 6"
Snatch Drops

Metcon
Sea Legs (CFNE) (Time)
2 RFT of:
500m Row
15 Power Snatch 75/55
500m Row
15 Overhead Squats 75/55
Rx+ = 95/65