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Friday, 3/8

19.3
For time:
200-ft. dumbbell overhead lunge 
50 dumbbell box step-ups 
50 strict handstand push-ups
200-ft. handstand walk
50/35-lb. dumbbell, 24/20-in. box 
Time cap: 10 minutes

Thursday, 3/7


WOD:
4 RFT:
3 Power Cleans (135/95)
6 Toes to Bar
9 Push-Ups
12 Air Squats
15/12 Cal Air Bike/Row
 
L2: Power Clean 115/75 & Knees to Chest
L1: Scale as necessary
 
 
 

Wednesday, 3/6

WOD:
For Time:
50 Box Jump Overs (24″/20″)
40 Chest to Bar Pull-Ups
30 Power Snatches (115/75)
 
L2: Reps (40/30/20) & Jumping CTB & P Snatch 95/65
L1: Scale as necessary

Tuesday, 3/5

WOD:
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Cal Air Bike/Row
 
Score is the slowest round of the five.
 
L2: Deadlift 185/135
L1: Scale as necessary

Monday, 3/4

WOD:
3 RFT:
50 Double-Unders
2 Rope Climbs
50 Double-Unders
2 Rope Climbs
15 Thrusters (95/65)
 
L2: 2:1 Single Unders or 1 minute DU work & 2:1 Rope Pull Floor to Standing & Thrusters 75/55
L1: Scale as necessary
 
 

Saturday, 3/2


For time:
25 Barbell-Facing Burpees
Directly into….
15-12-9 (Females 12-9-6)
Cal Row/Bike
Front Squat (95/65)
Directly into…
25 Kipping Handstand Push-ups
Directly into…
15-12-9 (Females 12-9-6)
Cal Row/Bike
Front Squat (95/65)
Directly into…
25 Barbell-Facing Burpees
** 30 Minute Cap
L2: Front Squat 75/55 & Box Pike Push-ups
L1: Scale as necessary

Friday, 3/1

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.
Stop at 20 minutes.

*** For scaled and masters please see www.games.crossfit.com

Thursday, 2/28

WOD:
3 RFT:
1:30 Bike/Row
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (1.5/1)
12 Air Squats
15 AbMat Sit-Ups
 
L2: Ring Row & KBS 1/.5
L1: Scale as necessary