3.22.2019

Don’t forget about our 19.5 FNL at 6 PM Friday night! Group photos at 6:20! Open 19.5 33-27-21-15-9 reps for time of: • Thrusters • Chest-to-bar pull-ups Men use 95 lb. Women use 65 lb. Time cap: 20 minutes Movement Standards: https://games.crossfit.com/workouts/open/2019/5#movementStandards Scorecard: https://games-assets.crossfit.com/Open-19-5-sdofiw0vnGT.pdf

3.21.2019

Partner WOD 33-27-21 Wall Balls 20/14 Hang Power Cleans 75/55 30/24 Cal Bike 21-15-9 Pull-ups D-Ball Over the Shoulder 100/70 30/24 Cal Bike 9-6-3 Muscle Ups Strict Handstand Push-ups 30/24 Cal Bike

3.19.2019

SWOD Pausing Overhead Squats 3×10 @ 95/65 (3 seconds at the bottom of each squat) WOD 5 Rounds, resting 1:00 between efforts: 21 Double-Unders 9 Thrusters (95/65) 21 Double-Unders 15/12 Calorie Row Spartan WOD Run 1 Mile 50 KB Deadlifts 53/35 100 Meter KB Farmer Carry 53/35 Run 800 Meters 30 KB Deadlifts 100 Meter Read more about 3.19.2019[…]

3.15.2019

WOD Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men snatch 95 lb. Women snatch 65 lb. Time cap: 12 minutes Movement Standards and Scaled Details: https://games.crossfit.com/workouts/open/2019/4#movementStandards Scorecard: https://games-assets.crossfit.com/19-4-asodifwehfwo948.pdf