Siteplicity

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

Workout 18.4 For time: 21 deadlifts, 225 / 155 21 handstand push-ups 15 deadlifts, 15 handstand push-ups 9 deadlifts, 9 handstand push-ups 21 deadlifts, 315 / 205 50-ft. handstand walk 15 deadlifts, 50-ft. handstand walk 9 deadlifts, 50-ft. handstand walk Time cap: 9 min. Scaled  For time: 21 deadlifts, 135 / 95 21 hand-release push-ups

Wod March 3.15.18 ”motion is lotion” 24 min amrap 250m run 20 lunges 250m row 20 kb sdlhp 53/35

WOD March 3 . 14 . 18 ” Total Recall ” 7 Rounds 7 Front Squats 115 / 75 7 Push Press 115 / 75 7 Chest to bar pull ups B. Shuttle Run Relay 5 Rounds 5 – 10 – 15 – 10 – 5 meter shuttle run    

WOD March 3 / 13 / 18   A. “Jungle Cat “ 5 x 3 min rounds 3 Deadlifts 205 / 135 6 HSPU 9 Box Jumps Rest 1 minute between rounds

  ” Snatch Party ” 4 min EMOM x 4 reps rest 1 min 4 min EMOM x 3 reps rest 1 min 4 reps EMOM x 2 reps rest 1 min 4 min EMOM x 1 rep B. 12 min abs 3 rounds 1 min hollow rock 1 min situp 1 min plank rest