WOD – 3.25.19

Angelica & Julia

Workout of the Day
Complete as many reps as possible in 10 minutes of:
3 Front Squats (95#/65#)
3 Push Press (95#/65#)
3 Pull-ups
6 Front Squats (95#/65#)
6 Push Press (95#/65#)
6 Pull-ups
9 Front Squats (95#/65#)
9 Push Press (95#/65#)
9 Pull-ups
12…15…18…etc.

WOD – 3.24.19

Liz, Dani & The Crew

Workout of the Day
Complete the following every 2 minutes for 20 minutes:
3 Clean & Jerks (AHAP)
8 Burpees Over Bar

WOD – 3.23.19

Agnes

Workout of the Day
“CF Open 19.5”
33-27-21-15-9 reps for time of:
Thrusters (95#/65#)
Chest-to-bar Pull-ups

Time Cap = 20 minutes

WOD – 3.22.19

Eve

CrossFit Open – 2019
Friday Night Lights – The 2019 CrossFit Open finishes up tonight with workout 19.5! All registered participants should be at the gym by 6pm! Please note the 6:30pm evening CrossFit class will be cancelled for this event.

Workout of the Day
Four rounds for time of:
70 Double-unders
400m Run
30 Sit-ups

WOD – 3.21.19

Alex

Workout of the Day
Three rounds for time of:
15 Deadlifts (225#/155#)
30 Alternating Step-ups

WOD – 3.20.19

CF Open 2019

Workout of the Day
For time:
20 Strict Handstand Push-ups
3 Rope Climbs
20 Push Press (135#/95#)
3 Rope Climbs
20 Push Jerks (135#/95#)
3 Rope Climbs

WOD – 3.19.19

Francis

Workout of the Day
Front Squat 10-10-10 reps

then

For time:
Row 1000m
50 Wallballs (20#/14#)
30 Toes-to-bar

WOD – 3.18.19

Coach Phil

Workout of the Day
Complete as many reps as possible in 7 minutes of:
Max Alternating Dumbbell Snatches (45#/25#)

At the start of each minute do 5 burpees.

WOD – 3.17.19

K

Workout of the Day
15-12-9 reps for time of:
Lungester (75#/55#)
Chest-to-bar Pull-up

WOD – 3.16.19

Danny

Workout of the Day
“CF Open 19.4”
For total time:
3 rounds of:
10 Snatches (95#/65#)
12 Bar-Facing Burpees

Rest 3 minutes

Then, 3 rounds of:
10 Bar Muscle-ups
12 Bar-Facing Burpees

Time Cap = 12 minutes