WOD

WOD: Mar. 18th, 2019

FUEL OF THE DAY:
Pre – Metcon
Protein / Starchy Carbs

Every Minute on the Minute x 20min:
ODD: 3 – Deadlifts
EVEN: 30 – Double Unders
* add weight to DL each Round

FUEL OF THE DAY:
POST – Strenth
Protein / Veggies

WOD: Mar. 14th, 2019

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


Every Minute On the Minute:
Front Squat 95/65
Press
* Minute 1 = 1 rep of each,  Minute 2 = 2 reps of each, etc…
Stop at 6 reps of each then continue going back down in reps.

FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies

WOD: Mar. 13th.2019

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

5 Rounds
12 – Bench Press
500m – Row
Rest 2min

FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Mar. 12th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

As Many Reps As Possible in 9min of:
5 – Power Cleans – 165/115
10 – Burpees

FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Mar. 11th, 2019

FUEL OF THE DAY:
Pre – Metcon
Protein / Starchy Carbs

“FIGHT GONE BAD”
3 Rounds for Reps – 1 minute at each station:

Wall Balls
Box Jumps
Push Press
Sumo Deadlift High Pull
Calorie Row
REST 1 min.
*SCORE IS TOTAL REPS

FUEL OF THE DAY:
POST – Metcon
Protein / Starchy Carbs

WOD: Mar. 8th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs

CrossFit Games Open 19.3

FOR TIME:
200ft. – Dumbbell Overhead Walking Lunge 50/35#
50 – DB Step Ups
50 – Strict HSPU
200ft. – Handstand Walk
*10min TIME CAP

FUEL OF THE DAY:
POST – METCON
Protein / ALL THE CARBS

WOD: Mar. 7th, 2019

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats

3 Rounds For Reps
1 minute at Each Station

Plank Hold
Bear Crawl
Double Unders
Farmers Carry
Ring Rows
REST 1 min

FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies

WOD: Mar. 6th, 2019

FUEL OF THE DAY:
Pre – Metcon
Protein/ Carbs

EMOM x 30min:
1 – Deadlift 335/225#
3 – Box Jumps 30/24″
5 – Power Snatch 75/55#

FUEL OF THE DAY:
Post – Metcon
Protein / Carbs