by  in WOD Leave a Comment

Saturday March 23

“Party Bus” Teams of 3 12min Find 3 position power clean Team uses 1 bar. –Rest 3 mins– Teams of 3 AMRAP 15 9/6 Cal bike 6 lateral bar burpees 3 power cleans *Waterfall style. Once partner 1 is off the bike, the next partner can begin and so on. **Score is total full rounds completed

Melinda MettenSaturday March 23

by  in WOD Leave a Comment

Friday March 22

Open workout 19.5 33-27-21-15-9 Thrusters 95/65 Chest to bar pull ups Time cap is 20min. Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups  

Melinda MettenFriday March 22

by  in WOD Leave a Comment

Thursday March 21

“After Hours” For Time: 21-18-15-12-9-6-3 Russian Kettlebell Swings (70/53) After Each Round: 15 AbMat Sit-ups 30 Double Unders   Aerobic Capacity Bragging Rights 4 Rounds 300m run Sled push (down and back) 235/195 30 Air Squats Rest 1 min between rounds Record slowest round  

Melinda MettenThursday March 21

by  in WOD Leave a Comment

Monday March 18

Thruster 3RM Build in weight for a heavy set of 3 for the day. (pop quiz) Every 2min for 10min. 18.5 = 11.6 (retest) Complete as many reps as possible in 7 minutes following the rep scheme below: Thruster, 3 reps (M: 100 lbs, W: 65 lbs) 3 Chest to bar Pull-ups Thruster, 6 reps 6 Chest to bar Pull-ups

Continue

Melinda MettenMonday March 18

 by  in WOD Leave a Comment

Monkey Brain

Teams of 3 For Time (30 Minute Cap): 120 Power Clean (75/55), 120 Wallballs (20/14), 12 Rope Climbs 90 Power Clean (95/65), 90 Wallballs (20/14), 9 Rope Climbs 60 Power Clean (115/80), 60 Wallballs(20/14), 6 Rope Climbs 30 Power Clean (135/95), 30 Wallballs(20/14), 3 Rope Climbs 30min time cap. One athlete working at a time, share work however you choose.

Melinda MettenMonkey Brain

 by  in WOD Leave a Comment

CrossFit Open 19.4

For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees   Time cap: 12 minutes, including 3-minute rest period   Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb. Scaled: (Ages 16-54) Men snatch 65 lb., perform chin-over-bar pull-ups, may step

Continue

Melinda MettenCrossFit Open 19.4

by  in WOD Leave a Comment

Thursday March 14

“Adele” 5 Rounds: 1 Minute Row 1 Minute Medicine Ball Squat Cleans (20/14) 1 Minute AbMat Sit-ups 1 Minute Rest   Aerobic Capacity “Bank Run” 400m Run buy in -Then- 4 Rounds 300m row 30 air squats 20 push ups 400m Run cash out

Melinda MettenThursday March 14

Showing 1–10 of 322 results