March 2018

WOD – Crossfit Games Open Workout 18.4  21-15-9 reps of: Deadlift (225/155) (135/95) Handstand Push-ups then, 21-15-9 reps of: Deadlifts (315/205) (185/135) Handstand Walk 50 ft. between sets. (Bear Crawl) Time cap: 9 minutes

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 30 sec PVC pass thru, 20 sec T,V,W, 20 sec PVC behind neck press, 30 sec PVC snatch balance, 5 of each: high hip, hang and from the shin snatch (power or squat) SOD 15 min

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec T,V,W, 20 sec hanging shrugs, 20 sec handstand hold, 30 sec v-ups SOD 12 min EMOM (4 cycles through)1-5 Muscle Ups (ring or bar) (Mod: M-up progressions)8 Candle Sticks or 4/leg10 GHD Sit-ups WOD 18 min AMRAPRow

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: Jog down and back, 15 air squats, jog down and back, 10 sit-ups, skip down and back, 10 pushups, side shuffle down and back, 5 lunges/leg, 10 hanging shrugs, 10 RKBS WOD  For Time:60 Jumping Lunges (30/leg)40 Russian Kettlebell Swings (53/35)20 Palm-release

(Practice / Phosphogenic 1-10 sec bursts) (OR 18.3)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec straight legged inch worm walkouts w/pushup, 30 sec wall squats, 30 sec front rack work, 30 sec power cleans SOD 10-8-6-4-2 of Bench

WOD CrossFit Games Open Workout 18.3 2 Rounds for Time of:100 Double-unders (Single Unders)20 Overhead Squats (115/80) (45/35)100 Double-unders (SU)12 Ring Muscle-ups (Chin over bar Pull-ups100 Double-unders (SU)20 Dumbbell Snatches (50/35) (35/20)100 Double-unders (SU)12 Bar Muscle-ups (Chin over bar Pull-ups) Time cap: 14 minutes

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 15 calorie row, 10 BB deadlifts, 10 BB power clean, 10 fwd lunges / leg, 10 medium wt Russian KBS, 5 American KBS SOD 3 x 5/leg Pitcher Squats & 3×5 Tire Flips (15 min) WOD 4 Rounds per person

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: Jog down and back, 15 air squats, skip down and back, 10 push-ups, side shuffle down and back, 10 sit-ups, 10 T,V,W, 15 tubing back flies, 10 hanging shrugs WOD 20 min of the following: 1 Round =10 Pull-ups (Rx+: 5 must

(Practice / OlyNastics)WOD Review: 8 min Then group warm up all together: 60 sec rowing, 30 sec PVC pass thru, 30 sec back rack snatch push jerk, 20 sec PVC good mornings, 30 sec BB Romanian deadlifts, 30 sec BB front squats, 20 sec BB power snatch, 20 sec hanging shrugs SOD 3 x 10^

(Practice / Glycolytic OR 18.2)WOD Review: 8 min Then group warm up all together: 60 sec bike, 30 sec wall squats, 60 sec rowing, 20 sec T,V,W, 30 sec jump rope, 10 BB OHP, 10 easy ring rows SOD 3 x 10^ OHP and 3 x 10 Ring Rows (Elevate feet for additional challenge) (16