CrossFit WOD 3/12/19

Warm-up

Skip forward/side backward/side

High Knees

Run 200m

Deadlift to knee/thigh/hip (pvc)

Wallball

2-3 rounds building to weight

Saman (Time)

8 Rounds for Time:

13 Deadlifts (185lb/125lb)

17 Wall Balls (20lb/14lb)

400m run
Saman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran out of oxygen for himself on his return dive. 13 deadlifts for the number of people Saman gave his life for. 17 wall balls for the number of days the boys were trapped under ground. 8 X 400m for the 3.2km the boys were into the cave
*Simple movements, with a convient amount of reps.

**Utilize a weight that will allow for unbroken seats and a strong, yet consistent effort on the run.

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Workout of the Day

CrossFit

  • CrossFit WOD 3/19/19

    Warm-up
    Row Intervals

    1m Rounds

    R1-20SPM

    R2- 26SPM

    R3- 20 SPM

    R4- 30 SPM

    R5- 20SPM

    Push-up x10

    Walking Lunge 50ft

    Burpee x5

    Pike Push-up x10

    KB Walking Lunge 50ft (Light)

    Burpee x5

    HSPU x3-5
    Metcon (Time)
    Row 500m

    Handstand Push-ups x15

    KB/DB Walking Lunge 200ft

    Burpee x20

    3 RFT
    *Shoot for 7-9 Min rounds

    **Modify HSPU to meet skill level and fitness need.

    ***Single KB/DB for Lunges

CrossFit Teens

  • CrossFit Teens WOD 3/15/19

    Shoulder Press (5-5-5-3-1+)
    CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
    3 rounds of:

    10 snatches 95lb/65lb

    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
    CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 65lb/45lb

    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
    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 45lb/35lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 chin-over-bar pull-ups

    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest

    period

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