Saturday March 31st, 2018
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March 30, 2018

Saturday March 31st, 2018


With Partners alternating tasks, accumulate as many calories as possible in 20:00 of:

Task 1:

  • 30 Double Unders
  • 60yd Farmers Carry
  • 30 Double Unders

Task 2:

  • Max Calorie Row

Partner A will start with Task 1, while Partner B rows. Once Partner A completed Task 1, both partners will switch.

Score = total calories

 

Brian Chandler No Comments
March 29, 2018

Friday March 30th, 2018


Strength

A1. Back Squat

  • 3 x 8 @ 65% 1RM

A2. Bar Dips

  • 3 x 8 @ 21×1 Tempo

Conditioning

Reps of 10-20-30-40:

  • Wall Balls (20#/14#)
  • Hang DB Snatches (50#/35#)
  • Box Jumps (24″/20″)

20 minute time cap

Brian Chandler No Comments
March 27, 2018

Wednesday March 28th, 2018


Strength/Accessory

4 sets:

  • Romanian Deadlift x 8-10 reps @ 45-55% 1RM DL Max
  • Strict Pull-ups x 8-10
  • Weighted Hollow Hold x :30-:45

Conditioning

“Helen”

3 rounds for time:

  • 400m Run
  • 21 Kb Swings (53#/35#)
  • 12 Pull-ps

Go fast.

Brian Chandler No Comments
March 26, 2018

Tuesday March 27th, 2018


Skill

Pistol Progressions

Conditioning

With a partner, complete as many alternating rounds + reps of:

  • 15/12 Calorie Row
  • 12 Alternating Pistols
  • 9 Handstand Push-ups

Scaling:

  • 12 Alternating Pistols → 12 Alternating weighted step-ups
  • 9 Handstand Push-ups → 9 Pike Push-ups from Box → 9 DB Push Press
Brian Chandler No Comments
March 25, 2018

Monday March 26th, 2018


Olympic

8 sets – every :90

  • 2 Power Cleans

Reset between reps, build to a heavy double.

Conditioning

7:00 AMRAP:

  • 7 Deadlifts (225#/153#)
  • 7 Lateral Bar Hopping Burpees
  • 7 Toes-2-Bar
Brian Chandler No Comments
March 23, 2018

Saturday March 24th, 2018


Team WOD

In teams of four, with two people working at each station, complete the following for time:

Station 1:

  • 2000m Row
  • 100 Alternating Dumbell Snatches (50#/35#)

Station 2:

  • 100 Lateral Plate Hopping Burpees*
  • 100 Partner Wall Balls (20#/14#)

Once both teams of two finish the work at their station, both teams will switch to complete the work of the other station.

One person working at a time.  The reps must be completed in order.  Split up reps however you wish.

*Lateral Plate Hopping Burpees: perform a burpee and jump laterally onto a 35# plate, finishing the rep by hopping off the plate to the opposite side in which you started.

 

Brian Chandler No Comments
March 22, 2018

Friday March 23rd, 2018


Conditioning

CrossFit Games Open 18.5

Complete as many reps as possible in 7:00 of:

  • 3 Thrusters
  • 3 C2B Pull-ups
  • 6 Thrusters
  • 6 C2B Pull-ups
  • 9 Thrusters
  • 9 C2B Pull-ups
  • 12 Thrusters
  • 12 C2B Pull-ups
  • 15-15, 18-18, etc..

VARIATIONS

Rx’d (Ages 16-54)

  • 100#/63# Thrusters

Scaled (Ages 16-54)

  • 65#/45# Thrusters
  • Jumping Chin-Over-Bar Pull-ups

Rx’d Teens (14-15)

  • 65#/45# Thrusters
  • Chin-Over-Bar Pull-ups

Scaled Teens (14-15)

  • 45#/35# Thrusters
  • Jumping Chin-Over-Bar Pull-ups

Rx’d Masters 55+

  • 65#/45# Thrusters
  • Chin-Over-Bar Pull-ups

Scaled Masters 55+

  • 45#/35# Thrusters
  • Jumping Chin-Over-Bar Pull-ups

 

Brian Chandler No Comments
March 20, 2018

Wednesday March 21st, 2018


Strength

A1. 4 x 8-10 RDL @ 40-50% 1RM DL

  • Rest :60

A2. 4 x 8-10 Strict Pull-ups

  • Rest :90

Conditioning

For time:

  • 75 Double Unders
  • 30 Pull-ups
  • 75 Double Unders
  • 30 Power Cleans (155#/93#)
  • 75 Double Unders
  • 30 Pull-ups
  • 75 Double Unders

Scale Double Unders to 50 or 25, or 100 Single Unders

 

Brian Chandler No Comments
March 19, 2018

Tuesday March 20th, 2018


Strength/Skill

12 minute EMOM:

  • Even = 3 Push Press @ 8RPE
  • Odd = 6-12 Toes-2-Bar/Toes-2-Rings/Knee-ups

Conditioning

Complete the following for max reps:

  • 1:30 Max Calorie Row
  • 1:30 Rest
  • 1:30 Max Thrusters (95#/63#)
  • 1:30Rest
  • 1:30 Max Calorie Row
  • 1:30 Rest
  • 1:30 Max Thrusters (115#/83#)
  • 1:30 Rest
  • 1:30 Max Calorie Row
  • 1:30 Rest
  • 1:30 Max Thrusters (135#/93#)
Brian Chandler No Comments
March 18, 2018

Monday March 19th, 2018


Strength

5 x 4 Pause Front Squats @ 70-75% 1RM

  • 2 Second Pause @ bottom

Conditioning

9 minute ladder..

Reps of 3-6-9-12-15-18..etc.

  • Kb Swings (70#/53#)
  • Push-ups
  • Box Jumps (24”/20”)
Brian Chandler No Comments
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