Michael HERO WOD

Warm-up:

10 Minutes Dynamic

Metcon:

"Michael"

3 Rounds

800m Run

50 Back Extensions

50 Sit-ups

Gracie- Our Fav!

Warm-up:

200m Run/Row

2 Round

20 Good Mornings with bar

10 Thrusters with bar

30sec each leg couch stretch 

30sec each arm banded shoulder

Metcon:

"Gracie"

5 Rounds

5 Back Squats 135/105#

10 HSPU's

15 Toes to Bar

20 Kettlebell Swings 53/35#

100yd Run

Front Squats and METCON

Warm-up:

200m Run

Arm/Leg Swings

200m Bike

30 Banded Good Mornings

20 Glute Bridges

12 OHS with Barbell

Weightlifting:

Front Squat 6x3 @85%

Metcon:

6 Rounds:

10 Clean & Jerks 105/95/65#

10 Burpees

10 Box Jumps

Cindy Plus Some

Tuesday031919

Warm-up:

200m Run/Row

2 Round

20 Good Mornings with bar

10 Thrusters with bar

30sec each leg couch stretch 

30sec each arm banded shoulder

Metcon:

"Cindy XXX"

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Cool Down:

10 Minute Row

CrossFit OPEN 19.4

AMRAP

For total time:

3 rounds of:
  10 snatches 95lb/65lb
  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

DORK Friday

Warm-up

"Dork"

6 Rounds for time:

60 Double-Unders

30 Kettlebell Swings 53/35#

15 Burpees

TABATA Time!

Warm-up:

100m Run

20 Good Mornings

20 Strict Pres

1 Min Plank

1min Banded Shoulder

1min Pigeon

Metcon:

TABATA Time!

Burpee

2 Min Rest

Jump Rope

2 Min Rest

Kettlebell Swing

2 Min Rest

Planks

2 Min Rest

Bike Sprints

Back Squat and AMRAP

Warm-up:

200m Run

Arm/Leg Swings

200m Bike

30 Banded Good Mornings

20 Glute Bridges

12 OHS with Barbell

Weightlifting:

7x1 Back Squat @92%

Metcon:

15min AMRAP

4 Power Snatch

8 OHS

20 Cal Row

More Legs!

Warm-up

Metcon:

21-15-9-15-21

Ski Cal

Dumbbell Front Squats 50/35#

Sit-ups

OPEN 19.3

Monday 031819

Warm-up:

200m run

100m ski

30 banded good mornings

10 min dynamic movement

19.3
200-ft. dumbbell overhead lunge (50/35)
50 dumbbell box step-ups (24/20)
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes

 

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