WOD for 3/31/17

A. Snatch (EMOM 6) – 3 @ 60% – 3 @ 65% – 3 @ 70% – 3×3 @ 75%   B. Clean & Jerk (EMOM 6) – 3 @ 60% – 3 @ 65% – 3 @ 70% – 3×3 @ 75%   Three sets for times: – 6 Snatch (95/65)(135/95) – 12 Box … Continue reading “WOD for 3/31/17”


WOD for 3/30/17

A. EMOM 10  Even Minutes – 3 push press (135/95) Odd Minutes – 7 HSPU B. For Max Reps 2 Min – 200m Sprint + ME OHS (95/65) (135/95) **Rest 1 Min** 2 Min – 200m Row + ME Alt Stone to Shoulder (95/70)(115/95) **Rest 1 Min** 2 Min – 200m Sprint + KBS (53/35) … Continue reading “WOD for 3/30/17”


WOD for 3/29

A. Clean & Jerk (EMOM 5) – 2 @ 60% – 2 @ 65% – 2 @ 70% – 2 @ 75% – 2 @ 80%   B. Clean Pull (EMOM 4) – 4×4 @ 95%   C. Front Squat (E2MOM) – 3 x 4 @ 80%   D. 3 Rounds for time: – 21 … Continue reading “WOD for 3/29”


WOD for 3/28/17

A. EMOM 6: – 8 DB Thrusters (50#/35#)   B. For Time 25-20-15-10-5: Hang Power Snatches (75/55)(95/65) 50-40-30-20-10:  Sit-ups (GHD) 100-80-60-40-20 of: Double-unders (single unders)   Additional Conditioning: Running 3 Sets: 5x 1:00, :20 rest Rest 1:00 between sets


WOD for 3/27/17

A. Snatch (EMOM 5) – 2 @ 60% – 2 @ 65% – 2 @ 70% – 2 @ 75% – 2 @ 80%   B. Back Squat (Every 2 Min for 6 min) – 3 x 4 @ 80%   C. AMRAP 13: – 15 Deadlifts (135/95#) – 12 Hang Power Cleans – 9 … Continue reading “WOD for 3/27/17”


WOD for 3/24/17

CrossFit Open 17.5   10 Rounds for time: – 9 Thrusters (95/65) (Scaled 65/45) – 35 Double Unders (Scaled Singles)


WOD for 3/23/17

A. Every 90 secs for 7 1/2 Minutes:   – 3 Strict Press (70% 1RM)   B. 3 Rounds of: AMRAP 2 Minutes – 15 HSPU – Max Box Jumps in remaning time **Rest 1 Minute** AMRAP 2 Minutes – 15 OHS (95/65)(155/105) – Max Distance Row in Remaining Time **Rest 1 Minute** AMRAP 2 Minutes – … Continue reading “WOD for 3/23/17”


WOD for 3/22/17

A. Power Clean & Jerk (EMOM 5) – 2 @ 60% – 2 @ 65% – 3 x 2 @ 70%   B. Front Squat (Every 2 min for 6 min) – 3 x 4 @ 80%   C. 5 Rounds for Time (25 min cut off) – 10 Pull Ups (C2B) – 10 Bench/Ring … Continue reading “WOD for 3/22/17”


WOD for 3/21/17

A. For Time – 10 Thrusters (75/55)(155/105) – 8 Thrusters (95/65)(185/135) – 6 Thrusters (135/95)(205/145) – 4 Thrusters (165/115)(225/155) – 2 Thrusters (185/130)(245/165)   B. 5 Rounds for time – 21 Calorie Row or 300m run (21 Cal Bike) – 15 Wallballs (20/14) – 9 Deadlifts (185/135)   Additional Conditioning: 1. For Time – 21 … Continue reading “WOD for 3/21/17”


WOD for 3/20/17

A. Power Snatch (EMOM 6) – 2 @ 60% – 2 @ 65% – 3×2 @ 70% – 2 @ 75%   B. Back Squat (Every 2 Minutes) – 3 x 4 @ 80%   C. For Time: – 200m Run (300m Row) – 10 Power Snatches (95/65)(115/80) – 200m Run (300m Row) 10 Squat … Continue reading “WOD for 3/20/17”

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