CrossFit WOD, April 1, 2019

Monday, April 1st 2019

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 squatting, pressing and deadlifting. You can also expect a regular mix of short, medium, and long metcons, in addition to skill work and Olympic lifting throughout. Saturdays will continue to be the longer partner workouts. Get stoked and yoked!

If you’d like to receive the "Competition" email with more advanced workouts and accessory work, then email

5 min EMOM:
Strict Push x3-5 Reps

(push ups, ring push ups, ring dips, weighted ring dip)
5 min EMOM:
Strict Pull x3-5 reps

(hard ring rows, false grip ring rows, false grip ring pull ups, weighted false grip pull-ups)
5 min EMOM:
Muscle up transition practice x 2-3 reps

Banded MU transition on low rings
Kip swing practice
High Ring Shoot Throughs (MU with no dip)

Metcon (AMRAP – Rounds and Reps)
B) 18 min AMRAP:

2 muscle ups
10 burpees
200m run

Scale to something challenging but FUN to practice.

Sub 5 pull OR 5 push for 2 muscle ups, but a tough scaling (i.e. 5 strict banded pull ups OR 5 ring push ups or ring dips). This is a chance to work on highly skilled gymnastics movements or progressions to get you closer to them!

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531