CrossFit WOD, March 12, 2020

200312Warm-upCoach LedGymnasticsParallette Shoot Through (Max reps)Metconhanging L-sit windsheild wipers banana rolls forward rollMetconMetcon (Time)21-15-9 burpees db snatch (50/35)

CrossFit WOD, March 10, 2020

200310Warm-upCoach LedMetconMetcon (Weight)6 rounds 2 push press (80% w/5 sec ecc) 200m row 6 TGU 12 banded tricep pull down *rest 60 seconds between roundsPush Press (Weight)

CrossFit WOD, March 9, 2020

200309Warm-upCoach LedMetconMetcon5 rounds 8 empty bar squats 25′ walking lunge 12 banded face pulls 30 second plankMetconMetcon (Weight)E2MOM 20 2 back squats 5 second eccentric (80%) 5 box jumps (30/24) 8 jumping pull-ups (6" below wrist)Back Squat...

CrossFit WOD, March 6, 2020

200306Warm-upCoach LedMetconMetconhandstand holdsMetconMetcon (Time)21-15-9 deadlift (155/105) push-ups3 minute time cap, cash-out 2 burpees for every rep you have remaining after the cap.

CrossFit WOD, March 3, 2020

200303Warm-upCoach LedMetconShoulder Press (1-1-1-1-1)75% across, 5 seconds eccentric MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 10 db snatch (50/35) 5 stone over shoulder 12 wall balls (20/14) 6 t2b

CrossFit WOD, March 2, 2020

200302Warm-upCoach LedMetconBack Squat (1-1-1-1-1)75%, singles with a 5 second eccentricMetconMetcon (Time)4 rounds 10 front squats (135/95) 10 box jumps (30/24) 10 strict pull-ups 10 push-ups