Month: March 2018

Crossfit Mainsite WOD: Five 3-minute rounds of: 10 front squats 10 box jumps Row for max calories Rest 3 minutes between rounds. *Men: 185-lb. squat, 36-in. box *Women: 125-lb. squat, 30-in. box Scale to: 155/105lb, 30/24″ box

A) 6×3 pause squat . 3 second pause . Go every 2:30 minutes. B) 8 rounds: 8 db thrusters (35/25lb) 8 db power cleans

A) 8x 30 seconds on 30 seconds off alternating between: 1) strict pushup or strict HSPU 2) kipping pullups B) 25 minute AMRAP: 75 double unders 25 deadlifts (185/125lb) 25 abmat situps 400m row

A) 4×6 push press. Superset with 4×8 (per side) db/kb suitcase deadlifts B) 22-16-10 OH lunge (95/65lb) bar facing burpee

A) 8 minute EMOM: 2 power snatch + 1 overhead squat B) 10-9-8-7-6-5-4-3-2-1 strict ring dip or pushup strict knees to elbows double kb front rack squat (53/35lb). *20 minute cap

Open WOD 18.5

A) 4×5 tempo back squats @50-55%: 5 down- 1 sec pause- explode up. Go every 3 minutes B) 3 rounds for time of: 400m run 21 push jerks (115/75lb) 15 toes to bar

A) 8 x 30 seconds on 30 seconds off alternating between: 1) strict pullups or ring rows 2) kipping HSPU B ) Every 3 minutes for 5 rounds: 10 OH squats (95/65lb) 10 burpee box jumps 20 jumping lunges

A) 4×10 deadlifts @60-65%, Superset with 3 seated box jumps. B) 5 rounds for time: 6 ring MU-12 kb swings (62/44lb)

A) 8 minute EMOM: 3 touch and go power clean and jerks @ 60-70% B) 100 wallballs for time (20/14lb). 1st time you break do 1 round of Cindy (5 pullups-10 pushups-15 air squats). 2nd time you break do 2 rounds of Cindy. 3rd time you break do 3 rounds of Cindy, etc etc. *Scaling…