WOD ARCHIVE - CROSSFIT TRAINING

WOD Archive

Last 7 Days WODS

Sunday Mar 17, 2019
Suuuuunday!

:)
Saturday Mar 16, 2019
For Time:

1 Round:
600m Run
30 DB Snatch 22.5kg (15kg)
3 Rope Climbs

2 Rounds:
400m Run
20 DB Snatch 22.5kg (15kg)
2 Rope Climbs

3 Rounds:
200m Run
10 DB Snatch 22.5kg (15kg)
1 Rope Climb
Friday Mar 15, 2019
Finisher

Complete 60 Ring Rows in as few sets as possible.
Friday Mar 15, 2019
Weighted Pull ups

3-3-3
Friday Mar 15, 2019
Bench Press 3x7

Bench Press for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
Friday Mar 15, 2019
Shoulder Press 3x5

Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Thursday Mar 14, 2019
For time:

100 wall balls 20lbs (14lbs)
*Every time you break complete 1 rounds of DT

DT is:
12 deadlifts
9 Hang power Cleans
6 Push jerks
70kg (50kg)

*advanced athletes will do 150 wall balls .. if you can do at least 40-50 WB in your first set then you are advanced.
Wednesday Mar 13, 2019
5 Rounds, each for time of:

10 Cal Row
15 Toes to Bar
20 Burpees

*lowest time is your score
**Rest until all waves are complete
Tuesday Mar 12, 2019
Finisher:

KB Death March
3 x 20m
Tuesday Mar 12, 2019
Deadlift 5x5

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Tuesday Mar 12, 2019
Fitness Option Metcon:

AMRAP in 14 mins of:
20 Russian Swing 24kg (16kg)
20 KB Goblet Lunge Steps 24kg (16kg)
20 Alternating V-Up
Tuesday Mar 12, 2019
Fitness Option:

Deadlift
5-5-5
Monday Mar 11, 2019
Open 19.3

For Time:

• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Movement Standards: https://games.crossfit.com/workouts/open/2019/3#movementStandards

Scorecard:
https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf