Monthly Archives: March 2018

3/19/18
WOD (AMRAP 9)
“Cloud Nine”
30/24 Calorie Row
30 Hand Release Push-ups
30 Power Snatch (75/55)

-OR-

WOD (for time – CAP 9)
“18.4”
21 Deadlifts (225/155)
21 Handstand Push-ups
15 Deadlifts (225/155)
15 Handstand Push-ups
9 Deadlifts (225/155)
9 Handstand Push-ups
21 Deadlifts (315/205)
50-ft. Handstand Walk
15 Deadlifts (315/205)
50-ft. Handstand Walk
9 Deadlifts (315/205)
50-ft. Handstand Walk

3/17/18
WOD (AMRAP 25)
“Toe Drag”
Teams of 3:
Buy-in
3,000/2,400 Meter Row
Directly into…
50 Toes to Bar
50 Barbell Burpees
50 Thrusters*
50 Toes to Bar
50 Barbell Burpees
50 Thrusters
50 Toes to Bar
50 Barbell Burpees
50 Thrusters
*increasing weight

3/16/18
WOD (for time)
“Workout 18.4”
Diane
21-15-9
Deadlifts (225/155)
Handstand push ups
Then…
21-15-9
Deadlifts (315/205)
50-ft. handstand walk

Time cap: 9 minutes

3/14/18
EMOM 12
*if feeling like pushing the intensity, do so by increasing the repetitions (Athletes choice)
If today is an active recovery day, simply do straight through as a “warm up”

EMOM 20 (Skill session)
Odd Minutes: Movement 1
Even Minutes: Movement 2
*Try to repeat at least one movement from the last three week’s EMOM(s)!

3/14/18
EMOM 16* (4 Rounds):
Min 1: 12/9 Calorie Bike
Min 2: 7 Deadlifts (225/155) + 7 HSPU
Min 3: 12/9 Calorie Bike
Min 4: 10 Chest to Bar
*scale appropriately

3/13/18
Strength
Front squat

Partner WOD (for time)
5 rounds EACH (Alt.) of:
300/250m row
15 wall balls (20/14)

3/12/18
OPTION A:
WOD (AMRAP 14)
“Opposite Day”
40 Sit-Ups
20/15 Calorie Bike
20 Burpees

-or-

OPTION B:
WOD (CAP 14)
“18.3 Re-do”
2 Rounds For Time Of:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatch (50/35)
100 Double-Unders
12 Bar Muscle-Ups

3/10/18
WOD (AMRAP 30)
“Fireball”
In Teams of 3 complete:
75/50 Calorie Bike
75 Wallballs (20/14)
50 Power Cleans (increasing)

3/9/18
WOD (for time)
2 rounds of:
100 double-unders
20 overhead squats (115/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatch (50/35)
100 double-unders
12 bar muscle-ups

https://crossfit.com

3/8/18
Warmup/for time
Row 1600m
Bike 1 mile
*if feeling like pushing the intensity, do 1 of the above for a warm-up and the second for time. (Athletes choice)
If today is an active recovery day, simply do both straight through at a “warm up” pace.

EMOM 20 (Skill session)
Odd Minutes: Movement 1
Even Minutes: Movement 2
*Try to repeat at least one movement from the last two week’s EMOM(s)!