Monday 3.25.2019

CrossFit Workout of the Day

1. 6 sets of:
1 Snatch Balance + 2 Overhead Squat
*Work on technique while building to
today’s heavy

2. For Time:
Run 800m
immediately into…
21 KB Swings (53/35)
9 Ring Dips
15 KB Swings
15 Ring Dips
9 KB Swings
21 Ring Dips

3. Mobility: Hamstring rollout, Quad rollout,
Post shin smash with lacrosse ball

**Submit your 19.5 scores by 5pm!**

Friday 3.22.2019

CrossFit Workout of the Day

CrossFit Open Event 19.5
For Time:
33 – 27 – 21 – 15 – 9

Thrusters
Chest-to-Bar Pull-ups

RX Men: 95lbs
RX Women: 65lbs
*20 minute Time Cap

**Friday Night Lights Tonight!
No regular evening classes**

Thursday 3.21.2019

CrossFit Workout of the Day

1. 4 sets of:
Russian KB Swings x 10-12 reps
Superman Hold x 45-60 seconds
Standing KB Strict Press x 5-7 reps
*Rest as needed

2. 4 Rounds For Max Reps:
45 seconds Max Calorie Row
Rest 15 seconds
45 seconds Max Ab Mat Sit-ups
Rest 15 seconds
45 seconds Max Toes-to-Bar
Rest 15 seconds

3. Mobility: Standing Straddle, Cobra Pose,
Low back rollout

**19.5 Announcement tonight at 8pm!**

Wednesday 3.20.2019

CrossFit Workout of the Day

1. In Teams of 2…
For Time:
50 Burpee Pull-ups
50 Hang Power Cleans (135/95)
50 Burpee Box Jump Overs (24/20)
50 Handstand Push-ups
Run 800m Together
*One athlete working at a time

2. Mobility: Barbell forearm smash, Hamstring rollout,
Lacrosse ball: Pec and Psoas smash

Tuesday 3.19.2019

CrossFit Workout of the Day

1. Every minute, for 6 minutes:
Back Squat x 1 reps
Build to a heavy single, then..
3 sets of:
Back Squat x 5 reps @ 65-75%
Rest as needed

2. 3 Rounds For Time:
100m Farmer’s Carry (KB 53/35, or DB 50/35)
100ft DB/KB Front Racked Lunge
10 DB/KB Thruster
*100m = 330ft, if you can do this outside, please do!

3. Mobility: Upper back smash with lacrosse ball,
Lat rollout, Seated Straddle, Child’s Pose

Monday 3.18.2019

CrossFit Workout of the Day

1. 3 sets of:
Deadlift x 6-8 reps
Rest 30 seconds
Unbroken KB Swings x 20 reps
Rest 3 minutes
*Athletes may pick weights

2. For Time:
1000m Row
Rest 2 minutes, then….
4 Rounds of:
3 Power Snatch (155/105)
2 Rounds of “Cindy”
1 Rope Climb
*Athletes will have two separate scores

3. Mobility: Biceps smash with lacrosse ball,
Forearm smash, Glute rollout, Lat rollout

**Submit your 19.4 scores by 5pm!**

Friday 3.15.2019

CrossFit Workout of the Day

CrossFit Open Event 19.4
For Total Time:
3 Rounds of:
10 Snatches
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

RX Men: 95lbs
RX Women: 65lbs

**Friday Night Lights tonight!
No regular evening classes**