March 2019

March 2019

031219

3 rounds not for time ( 12:00 ) 10 deadlifts (55-60%) 12 dumbbell glute bridge floor press (:01 hold at lockout) :30 dumbbell flutter kicks 3 rounds for time: (17:00) 500m row 3 sandbag walking laps 

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031219

WOD: 25:00 emom :45 work :15 transition min 1: double under min 2: v-ups min 3: sandbag hold min 4: bike for calories min 5: rest

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031119

SKILL: every 2:30 for 12:30 set 1: 10 thrusters set 2:  8 thrusters set 3:  6 thrusters set 4:  4 thrusters set 5:  4 thrusters WOD: 4 rounds for time: 200 meter run 10 hang power snatch 10 burpees over the bar

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031019

WOD: for time x1: 4 burpee over bar 8 push press 8 front squats 8 toes to bar 4 box jumps 1:00 rest x2: 4 burpee over bar 8 push press 8 front squats 8 toes to bar 4 box jumps 1:30 rest x3: 4 burpee over bar 8 push press 8 front squats 8

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030919

WOD: 3k partner row/amrap partner 1: 500 meter row partner 2: amrap: 6/6 single arm kettlebell thruster 12 kettlebell swings

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030819

WOD: CrossFit Open Workout 19.3 10:00 to complete: 200’ single arm overhead dumbbell lunge 50 dumbbell box step-up (24/20”) 50 strict handstand push-up 200’ handstand walk (bear crawl) (5:00 rest) 8:00 amrap with no dumbbell *pick up where you left off

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030719

SKILL: every 2:00 for 12:00 (6 sets) 3 front squats at 80% WOD: for time: 800 meter run 1.5/1.2 miles on bike 1000 meter row

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030619

WOD: for time: 40 power cleans SKILL: 3 rounds: superset: 15 banded tricep pulldowns 15 ring dips :30 rest superset: 10 russian ham curls with partner 20 banded good mornings 1:00 rest

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March Athlete of the Month

Congratulations to Josh Aguilar on being selected as March’s Athlete of the Month. Josh has put in a tremendous amount of work over the past 6 years since being first being introduced to CrossFit . He was a staple of the evening Sport crew but a new job has seen him shift to the morning

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030519

SKILL: 3×10 banded glute extensions  WOD: 30:00 emom m1: 6 kettlebell single legged deadlift (each side) m2: 12 dumbbell shoulder to overhead m3: 10 dumbbell alternating step ups (total) m4: 15 v-ups m5: 10/8 calorie bike m6: rest

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