WOD 022819

Thursday

Push Jerk

5-5-3-3-3-1-1-1-1

WOD 022719

Wednesday

Row 5,000 meters

WOD 022619

Tuesday

Overhead Squat

5-5-3-3-3-1-1-1-1

5 rounds for time of:

17 mountain climbers (R + L = 1)
22 lunges (L + R = 1)
55 jumping jacks

WOD 022519

Monday

19.1 - Redue

CrossFit Games Open 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 10-ft. target

WOD 022419

Sunday

3 rounds for time of:

2 legless rope climbs
20 dumbbell snatches, alternating arms

Men: 65-lb. dumbbell
Women: 45-lb. dumbbell

WOD 022319

Saturday

3 rounds for time of:

50 double unders
2 minutes holding a handstand
35 AbMat sit-ups

WOD 022219 - 19.1

Friday

CrossFit Games Open 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 10-ft. target

WOD 022119

Thursday

3 Rounds:

1:30 Row
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

WOD 022019

Wednesday

On the Minute x 20 (4 Rounds):

Minute 1 - 5 Pausing Overhead Squats (95/65)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 - Handstand/Handstand Walk Practice
Minute 5 - 12/9 Calorie Row

WOD 021919

Tuesday

3 rounds for time of:

21 double unders
21 AbMat sit-ups
5 power cleans (135-lb./85-lb.)
21 burpees over bar

WOD 021819

Monday

For time:

25 wall balls (20-lb. - 10’)/(14-lb. - 9’)

21 calorie row

25 wall balls (20-lb. - 10’)/(14-lb. - 9’)

15 calorie row

25 wall balls (20-lb. - 10’)/(14-lb. - 9’)

9 calorie row

WOD 021719

Sunday

For time:

2,000-meter row

WOD 021619

Saturday

Deadlift 5-5-3-3-3-1-1-1-1 reps

WOD 021519

Friday

3 rounds for time of:

20 body-weight bench presses
15 single-arm rows, left arm
15 single-arm rows, right arm
1,000-meter row

Men: 40-lb. dumbbell
Women: 25-lb. dumbbell

WOD 021419

Thursday

Run a 5k

WOD 021319

Wednesday

"Squeaky Wheel"

AMRAP 15:

60 Double Unders 

30/21 Calorie Row

10 Push Jerks (135/80)

WOD 021219

Tuesday

Try to complete in 20 minutes:

5 pull-ups
10 push-ups
15 squats
10 pull-ups
20 push-ups
30 squats
20 pull-ups
40 push-ups
60 squats
40 pull-ups
80 push-ups
120 squats

WOD 021119

Monday

"Shut Down"

On the 4:00 x 6 Rounds:

12 Dumbbell Power Snatches (45/25)

12 Burpees Over Dumbbell

12 x 10 Meter Shuttle Runs

WOD 021019

Sunday

Helen

3 rounds for time of:

400-meter run
21 kettlebell swings (1.5/1 pood)
12 pull-ups

WOD 020919

Saturday

“Mumbo Jumbo”

For Time (30 Minute Cap)

3 Rounds: 

10 Deadlifts (95/65)

10 Hang Power Cleans (95/65)

10 Push Jerks (95/65)

33/23 Calorie Row

2 Rounds: 

10 Deadlifts (135/95)

10 Hang Power Cleans (135/95)

10 Push Jerks (135/95)

33/23 Calorie Row

1 Round: 

10 Deadlifts (155/105)

10 Hang Power Cleans (155/105)

10 Push Jerks (155/105)

WOD 020819

Friday

3 rounds for time of:

7 strict muscle-ups
50 squats
1,000-meter row

WOD 020719

Thursday

12 min AMRAP

9 pull-ups
12 AbMat sit-ups
15 jumping lunges

WOD 020619

Wednesday

3 rounds for time of:

1,000-meter row
15 Supermans
21 AbMat sit-ups

WOD 020519

Tuesday

AMRAP 15 min of:

25 double unders (2:1 singles)
10 DB snatches (pick load)
25 double unders (2:1 singles
5 pull-ups

WOD 020419

Monday

15 min AMRAP

15 v ups
12 box jumps
9 burpees

WOD 020319 - Super Bowl Sunday

Sunday

5 rounds for time of:

1 minute handstand hold
21 toes-to bar

WOD 020219

Saturday

3 rounds for time of:

1000-meter row
5 rounds of Cindy

1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 air squats.