Friday, March 15

WOD

• The CrossFit Games Open WOD 19.4

The CrossFit Games Open WOD will be published at or about 8pm at the link above. We will run this workout as the class workout for all of Friday classes and Saturday classes; however, an alternative workout will also be published on Saturday for those that completed 19.4 on Friday, or for those not wanting to participate in 19.4 at all. Most people chose the alternative workout last Saturday, so you would not be alone in doing so.

212GO!

For time:

• 30 Empty Bar Hang Muscle Snatch
• 30 Ab Rollouts
• 30 Empty Bar Overhead Squat
• 30 Knees-to-Elbows
• 30 Row Calories
• 30 Row Pikes
• 30 Empty Bar Clean & Press
• 30 GHD Sit-ups
• 30 Empty Bar Front Squats
• 30 Abmat Sit-ups
• 30 Empty Bar Bentover Rows
• 30 Empty Bar Barbell Situps

WOD

Every 4 minutes on minute for 40 minutes (10 sets) as follows:

Minute 1:

• 2-5 Strict Chest-to-Bar Pull-ups

Minute 2:

• Take 10 seconds to build into a 20 second Assault Bike Sprint.

Record total number of Calories on Assault Bike. Only count the calories in the 20 seconds after the 10 second build.

WOD

For time:

• 10 Bar Muscle-ups
• 20 Thrusters @ 95/135
• 40 Russian Kettlebell Swings @ 35/53
• 300 Double Unders
• 40 Russian Kettlebell Swings @ 35/53
• 20 Thrusters @ 95/135
• 10 Bar Muscle-ups

WOD

A. Every minute on minute for 15 minutes complete:

• 1 Power Snatch + Overhead Squat

B. Every minute on minute for 15 minutes complete:

• 2 Front Squats

C. Every minute on minute for 10 minutes, alternate the following:

• M1: 9 Hang Power Snatch @ 75/115
• M2: 9 Lateral Hop Over-the-Bar Burpees

WOD

As many rounds as possible in 20 minutes of:

• 5 Deadlifts @ 155/225
• 10 Dips
• 15 Assault Bike Calories

WOD

The CrossFit Games Open WOD 19.3

For time:

• 200ft Dumbbell Overhead Lunge @ 35/50
• 50 Dumbbell Box Step-ups @ 35 to 20″/50 to 24″
• 50 Strict Handstand Push-ups
• 200ft Handstand Walk

Time cap: 10 minutes

Alternate WOD

Every 5 minutes for 35 minutes complete:

• 15 Hang Power Clean & Push Press @ 65/95
• 24/30 Assault Calories

WOD

• The CrossFit Games Open WOD 19.3

212GO!

“Morrison”

50-40-30-20 and 10 rep rounds of:

• Wall Balls @ 14/20
• Box Jumps @ 20″/24″
• Kettlebell Swings @ 35/53

WOD

Every 7 minutes for 35 minutes (5 sets) complete:

• 10 Hang Power Snatches @ 65/95
• 6 Front-loaded Step-ups @ 65/95
• 10 Burpees
• 500m Row or Skierg