WOD

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19
Mar

Winter Solstice

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

 

 

18
Mar

Baller Status

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 ups

10 Wall Balls

5 chest to bar pull ups.

15
Mar

18.4

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
15 deadlifts,
15 hand-release push-ups
9 deadlifts,
9 hand-release push-ups
21 deadlifts, 185 / 135
50-ft. bear crawl
15 deadlifts,
50-ft. bear crawl
9 deadlifts,
50-ft. bear crawl

Time cap: 9 min.

13
Mar

Total Recall

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

 

 

12
Mar

Jungle Cat

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

11
Mar

Snatch Party

 

” 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 1 min

8
Mar

18.3

Workout 18.3

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 snatches 50 / 35
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Scaled :

2 rounds for time of:
100 single-unders
20 overhead squats 45 / 35
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35 / 20
100 single-unders
12 chin-over-bar pull-ups

7
Mar

Motion is lotion

Wod 3/8/18

A.

“ motion is lotion “

5 rounds

20 air squats

20 situps

20 Russian kb swings 53/35

B. Rowling

* 1 burpees box jump over per point *