Open Wrap!!

 

Reminder: 19.5 will be done on TODAY March 23 from 9:30 –

The Taco Truck will be making an appearance at 11:30. 23 Is the number to beat. Come work out, hang out, and cheer on everyone!

We have game 7 between MacDreamy & LadiesRX.

CROSSFIT

S,P &P Cycle: squat -pull – presspull- OFF

7:30 Class

A – Deadlift
3 Reps EMOM
70%

B – 20 – 15- 10 – 5
Bench Press 155/105
T2B
Box Jump

9:30 Class

19 DOT 5

33/27/21/15/9

Thrusters 95/65 (told you)

Chest to Bar pull-ups  (2 for 2)

 

 

 

CSPORT

A – For time:

33/27/21/15/9

Thrusters

Pullups

 

B –20 Minutes

400m Run

15 Kb Swing

500 M Row

15 Bench Press

 

Thrusters and Pull-ups here were come!!!

 

Reminder: 19.5 will be done on Saturday March 23 from 9:30 –

The Taco Truck will be making an appearance. 23 Is the number to beat. Come work out, hang out, and cheer on everyone!

CROSSFIT

S,P &P Cycle: squat -pull – presspull- OFF

Active Recovery Day

A – Thirty Minute Clock

 (If doing 19.5 on Saturday NOT max effort)

800m run

1k row

40 Cal Assault Bike

200 Double unders

 

 

B – 20 Minutes of Skill Work, Mobility, or 19.5 practice following

 

 

CSPORT

A. 10 rounds
5 bench press
10 alt. curls 5/5
15 jump rope

800m run

B. 10 rounds:
5 burpees
10 KBS
15 sit ups

800m run

POWER HOUR

 

Reminder: 19.5 will be done on Saturday March 23 from 9:30 –

The Taco Truck will be making an appearance. 23 Is the number to beat. Come work out, hang out, and cheer on everyone!

CROSSFIT

S,P &P Cycle: squat -pull – presspull- OFF

A – 2 rounds
15/ 10 cal bike (C2)
10 db snatch R
15/10 cal row
10 db snatch L

– Rest 5 min

B 2 rounds
15 DB Sq Clean Thrusters
3 rope climbs

– Rest 5 min –

C. 21-15-9
DB Cleans
Push Ups

 

 

CSPORT

A. As a warm up
ALT TABATA x 6 rounds
Shoulder Taps
Air squats
plate front raise

B. 15, 12, 9, 6, 3
Devils press
200m row each round

C. 15, 12, 9 6, 3
Filly press each side
200m run each round

D. 15, 12, 9, 6, 3,
Bench press
500m c2 bike each round

Nate Dogg

 

 

Reminder: 19.5 will be done on Saturday March 23 from 9:30 –

The Taco Truck will be making an appearance. 23 Is the number to beat. Come work out, hang out, and cheer on everyone!

CROSSFIT

S,P &P Cycle: SQUAT -pull – presspull- off

A – Back Squat

4 sets of 10 @ 60%

Rest 2-3 minutes between

 

B – Nate

20 minute AMRAP

2 Muscle ups
4 HSPU
8 KBS 70/53

 

 

CSPORT

 

40 min running clock
ABCD are all 10 min AMRAP
Begin each AMRAP with a buy in

buy in options: 400m run, 500m row, .5 mile air bike, 1k c2 bike

A. 10 min
10 Lat. raise to OH
10 rev lunge to glute activation, ea. side
:45 plank

B. 10 min
10 weighted step ups 5/5
10 DB burpees
10 push press

C. 10 min
10 cals
10 ab wheels
10 air squats

D. 10 min
10 back ext.
10 alt curls each side
10 SA rows each side

Tuesday Thrustas

Reminder: 19.5 will be done on Saturday March 23 from 9:30 –

The Taco Truck will be making an appearance. 23 Is the number to beat. Come work out, hang out, and cheer on everyone!

CROSSFIT

S,P &P Cycle: squat -pull – PRESS- pull- off

A – Push Press 

EMOM x 10

1-3  5 reps

4-6 3 reps

7-10 1 rep

B – For Time
 For Time
21 18 15 12 Cal Assault bike
15 12 9 6 Thrusters 95/115/135/155
12 9 6 3 C2B pull ups

Bonus 9 cal 6 @ 185

CSPORT

A. 10 min cap
50 DB hang squat cleans
*at the start, and every min= 5 burpees

B. 10 min cap
100 sit ups
*at the start, and every min = 6 step ups 3/3

C. AMRAP in 20 min
15 RDL
15 Push press
15 Pull ups
15 Russian twists each side
*at the start, and every 5 min, run 400m

Monday – Buy in

Reminder: 19.5 will be done on Saturday March 23 from 9:30 – 

The Taco Truck will be making an appearance. 23 Is the number to beat. Come work out, hang out, and cheer on everyone!

CROSSFIT

S,P &P Cycle: squat -pull – press- PULL– off

A – Every 90 x 8

1 snatch + 2 ohs

B – For Time
800M run
+
3 rounds
20 deadlift
20 GHD sit ups
+
800m run
+
50 box jump overs

 

CSPORT

A. Strength cycle: (week 2 of 4)
4 sets;
10 strict press
10 weighted squats
*goal is to increase each week

B. 3 sets:
15 Tri Ext.
10 Push up to renegade row

C. 3 rounds for time:
Bike: 2k,1k, 500m
box jumps: 30, 20 10
GHD sit up: 30, 20 10

D. 3 rounds for time:
Row: 1k, 500m, 250m
OH wtd. lunges: 30, 20 ,10
KBS: 30, 20, 10

Power Hour

Can LadiesRX kick him off his pedestal …

CROSSFIT

S,P &P Cycle: squat -pull – press- pull- OFF

 @ 0
3 rounds
400 m Run
15 pull-ups
15 push press @ 115/75

@ 18
3 rounds
15 FS 155/105
12 HPC
9 HSPU

@ 40
40 DB DL
30 T2B
20 Ring Dips

 

CSPORT

A. 3 sets:
1 min burpees
1 min KBS
1 min Plank
1 min rest

B. 3 sets:
1 min push up to renegade row
1 min sit up
1 min weighted step ups
1 min rest

C. For time:x
800m run
+
5 rounds “cindy”
+
800m run

19 DOT 4

You’re welcome for all the burpees, and snatches this week. .hope it all pays of in this workout! Lets go!

CROSSFIT

S,P &P Cycle: squat -pull – press- pull- OFF

A – WORKOUT 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 

For a challenge note your score at 12 minutes, and finish the workout as a whole.

 

CSPORT

19.4

Try new things Thursday..

You like this shirt? You can show your support for the Battle right here!

X- Battle Royale- Crossfit Open 2019- RPM Shirts

CROSSFIT

S,P &P Cycle: squat -pull – press- PULL– off

A – Gymnastics

Work on a few of the Following over 20 minutes
Hard
Kipping
T2B
Pullups
Hollow Hold
Harder
Ring Dips
Front Levers
V-ups
Handstand
Muscle ups
Hardest
L-sits
Skin the Cat
Pistols
Back Lever

B – AMRAP 20
400 m Run
500 m row
1 k bike

* Every 4 minutes
5 Burpee T2B
5 Sandbag over the shoulder

 

 

CSPORT

 

A. EMOM x 6 min
5 DB hang squat clean (heavy) + Plank remainder of min

B. EMOM x 6 min
8 ab wheels + sit ups remainder of min

C. 3 sets:
20 thrusters
20 push ups
20 cals

400m run

D. 3 sets:
20 KBS
20 box jumps
20 bent over 2- arm row

400m run

15.1 Mashup

 

CROSSFIT

S,P &P Cycle: SQUAT -pull – press- pull- off

A – Strict Press
3 EMOM x 10

B – Open 15.1 well sorta
AMRAP 9
15 Pull ups
10 Deadlifts 115/ 75
5 Snatches

From 9-15
1 Rep max Snatch

 

 

CSPORT

 

A. 4 sets:
10 curl to press
20 alt. battle rope each side

B. 4 sets:
20 shoulder taps
20 egg beater battle rope

C. 4 sets:
20 weighted lunges 10/10
20 2-arm battle rope

D. 3 rds:
10 ab wheels
20 k2E
30 cals
40 sit ups