March 2018

WOD 3 . 30 . 18 Annies dumbbell 50 – 40 – 30 – 20 – 10 Dumbbell snatch Double unders situps

“The Pursuit” 8 Rounds Against a 2 min clock , with a 1 min rest between rounds Every Rounds has a buy- in of : Run 250m , then perform max reps of the following: Round 1 – Wall Balls Round 2 – Kb swing 53 / 35 Round 3 – Calorie Row Round 4

A. 5 Sets 2 Press + 4 Push Press B. “Smolder” For time 800m Run 25 Toes to bar 50 Push press 95 / 65 25 Toes to bar 800m Run    

WOD 3 . 27 . 18 ” Hot and Heavy ” 7 Rounds 7 Power cleans 185 / 125 7 Box Jumps 30 / 24

WOD 3 . 26 . 18 A. Back Squat 6 x 4 B. ” Horse and Buggy ”   21 – 15 – 9 – 6 – 3 HSPU Back Squat 155 / 105    

Here is the final workout of the 2018 Open. Repeat from 2011 and 2012 Open. Awesome job everyone. Very proud of all the PRs , team work and talent you pur forth this year. Thank you. WOD OPEN 18.5 11.6/12.5 7-min. AMRAP 3-6-9-12-15-18-21-etc. of: Thrusters Chest-to-bar pull-ups M 100 lb.  F 65 lb.

Sad to say this is our last motion is lotion for the OPEN 2018. So much fun. Cannot wait to see what 18.5 holds for us. You get to vote for the WOD at 3 pm PST   Motion is Lotion A. 4 Rounds Run 500m or Row 500m 8 Turkish Get ups    

WOD March 3. 21 . 18 Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest. Score for each movement is the lowest number of reps (or calories on the

WOD CrossTown CrossFit March 20 , 2018. A. Sled Push x 4 sets + 100m OH Carry 45 / 25 plate.   B. EMOM 21 Minute 1 : Snatch 10 reps at 75/55 Minute 2 : Row 15 / 12 calories Minute 3 : 8 Ring Dips    

WOD 3 . 19 . 18 A. Thruster 10 – 8 – 6 – 4 – 2 From the ground on the 2 minute. B. ” Baller Status ” 40 Wall Balls 20 Chest to bar pull ups 30 Wall Balls 15 Chest to bar pull ups 20 Wall Balls 10 Chest to bar pull