WOD 3.11.19

A. Superset Weighted Strict Dip 3-3-3-3-3 Max Height Box Jump B. 5 rounds for time: 15 Toes to Bar 10 Burpee Over Rower 15/10 Calorie Row Rest 1 minute between rounds.

WOD 3.10.19

A. Every minute for 10 minutes: Strict Pull Up Pick a number of reps that will be challenging to finish. B. For time: 40 Wall Ball 20/14LB, 10/9FT 20 Deadlift 84/61KG 30 Wall Ball 15 Deadlift 20 Wall Ball 10 Deadlift 10…

WOD 3.9.19

A. Back Squat 5-5-5-5-5 B. As many rounds as possible in 8 minutes: 25 Double Under 5 Hang Power Clean 61/43KG 5 Shoulder to Overhead 61/43KG

WOD 3.8.19

"CrossFit Games Open 19.3"

WOD 3.7.19

A. Superset Push Press 2-2-2-2-2 Bulgarian Split Squat 8-8-8-8 Each Leg B. As many rounds as possible in 12 minutes: 6 Overhead Squat 43/30KG 8 Push up 10 Abmat Sit Up

WOD 3.6.19

A. Every 5 minutes for 5 rounds: 3 Power Clean 100/70KG 9 Deadlift 100/70KG 12 Burpee Over Barbell 21/15 Calorie Row Score is slowest round.

WOD 3.5.19

A. Superset Back Squat 3-3-3-3-3 Alternating Dumbbell Shoulder Press 6-6-6-6-6 B. 3 rounds for time: 50 Double Under 15 Back Squat 84/61KG 50 Double Under 15 Handstand Push Up

WOD 3.4.19

A. Wide Grip Behind the Neck Split Jerk 1-1-1-1-1-1-1 B. For time: 50 Box Jump Over 24/20" 40 Chest to Bar Pull Up 30 Power Snatch 70/47KG 12 minute time cap.

WOD 3.3.19

A. Every minute for 10 minutes: 1 Clean Pull @ 110% 1 RM Clean B. For time: 12 Squat Clean 61/43KG 3 Rope Climb 9 Squat Clean 2 Rope Climb 6 Squat Clean 1 Rope Climb

WOD 3.2.19

A. Thruster 3-3-3-3-3 B. As many rounds as possible in 12 minutes: 10 Shoulder to Overhead 61/43KG 20 Wall Ball 30 Lateral Jump Over Bar