Monthly Archives: Mar 2019

CrossFit WOD, April 1, 2019

Monday, April 1st 2019 Brief We kick off our first cycle / phase of the year today and will build to the summer months. Now that the Open is through, we’re programming a cycle with a traditional strength bias. We’ll focus on...

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CrossFit WOD, March 30, 2019

Saturday, March 30th Metcon Metcon (Time) In teams of two complete: "Filthy 50" 50 box jumps (24/20) 50 jumping pull ups 50 KBS (53/35) 50 walking lunges 50 knees to elbows 50 push press (45/35) 50 Supermans 50 wall balls (20/14) 50...

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CrossFit WOD, March 28, 2019

Thursday, March 28th Metcon Metcon (AMRAP – Reps) A) On the minute, for 40 minutes Minute 1: 5 strict pull ups, 10 Handstand Pushups , 15 Alternating Pistols Minute 2: 60 seconds on a machine or jogging outside If you don’t complete...

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CrossFit WOD, March 27, 2019

Wednesday March 27th, 2019 Strength A) LEVEL ONE 3 sets of: Back squat x 5 reps Rest 30 sec Banded Lateral Walk x 30 sec Rest 30 sec Single leg glute bridge hold x 30 sec each leg Back Squat (3×5) Strength A) LEVEL TWO 3 sets of Back squat x...

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CrossFit WOD, March 26, 2019

Tuesday, March 26th Metcon Metcon (Time) With a running clock: 400m run for time Metcon (AMRAP – Reps) When the clock reaches 4:00: 6 rounds: 2 mins on, 2 mins off 300m row 12 burpees max slam balls in remaining time 20/14 Metcon (Time)...

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Monday, March 25th

Beyond the Open What a way to wrap up the open! We knew thrusters were coming. It was 100% certain, but wow. If anything, that SUPERGODZILLAFRAN was the best test of mental toughness I’ve seen in a while. With that out of the way, what’s next?...

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CrossFit WOD, March 25, 2019

Monday, March 25th Brief What a way to wrap up the open! We knew thrusters were coming. It was 100% certain, but wow. If anything, that SUPERGODZILLAFRAN was the best test of mental toughness I’ve seen in a while. With that out of the way...

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