CrossFit WOD, April 1, 2019

It’s April, Fools.

Deadlift (5 – 5 – 5+ at 65%, 75%, 85%)
Stick to the percentages. The last set is 5+, meaning that if you have more than 5 reps in the tank with good form, go for it!
Metcon (Time)
500m Row
50 Thrusters (75/53)
25 C2B Pull Ups

For Rx+, you have to do the above workout and then max strict HSPU with the remainder of 10 minutes. No 10 minute cap for regular RX.

CrossFit WOD, March 31, 2019


Chin-ups (3-3-3-3-3-3-3)
Palms facing in, overhead grip on pull-up bar. From a fully extended dead hang, pull chin over bar, & back to full extension

Add weight each set as possible. If you do not have chin ups, scale to 10 sets of 2 negatives as slow as possible. If a chin-up negative is not available, do 7 sets of 8 bicep curls.
Metcon (Time)
3 Rounds for time:
400m run
10 clean and jerks 135/83

CrossFit WOD, March 30, 2019

Today's music brought to you by: Dan

Hang Clean (3-3-3-3-3-3-3)
Practice the hang clean, passing through a full squat. If mobility, front rack, squat, or anything else prevents you from doing the movement correctly, your coach will provide you with corrective drills to perform during your "rest" period.

For athletes with excellent technique and full range of motion, work up to a heavy weight.

Bear Complex (Weight)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

CrossFit WOD, March 29, 2019


Mini Disposable Heroes (Time)
3 Rounds for Time:

400m Row
20 Walking Lunges
20 TTB
20 Push Ups
20 Burpee Pull Ups

30 Minute Time Cap

CrossFit WOD, March 28, 2019


Clean (1 – 1 – 1 – 1 – 1 – 1…)
FULL CLEANS (full squat). Working on technique and getting under the bar.
Metcon (Time)
20 – 18 – 16 – 14 – 12 – 10

DB Snatch (50/35)
Over the DB Burpees
Butterfly Sit Ups

Goal is unbroken DB snatch.