WOD / MONDAY, MARCH 4

Mobility 

PVC Stretches

Strength/Skill

Every 1:30 x 8 sets of: 

100m Run

2 Squat Snatch @ 70-75%

Rest, then...

3 rounds for time of:

50ft Handstand Walk or 5 Wall Climbs

7 Overhead Squats, 115lbs/75lbs

21 KB Swings, 53lbs/35lbs

Competitors 

1. Strength/Skill

2. WOD 

135lbs/95lbs & HS Walks

3. Aerobic 

4 sets of: 

750m Row (tough pace) 

15 Burpees to a 6” Target 

Rest 2:00 

4. Gymnastics 

Every 2:00 x 6 sets: 

5-7 Strict Pull-ups 

5-7 Strict HSPU 

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / FRIDAY, MARCH 1

•Pre-order only• crew neck sweatshirts ! Get your orders in ASAP, we are only taking orders till Wednesday 3/6/19 !!!! See the front desk to sign up. Shout out to @sundayssilkscreening for always printing legit quality merch & fast!

Bring out your 80’s gear for Open Workout 19.2!  Who’s excited for some lifting?

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of: 

25 toes-to-bars 

50 double-unders  

15 squat cleans, 135/85  

25 toes-to-bars  

50 double-unders  

13 squat cleans, 185/115

If completed before 8 minutes, add 4 minutes to the clock and proceed to:  

25 toes-to-bars  

50 double-unders  

11 squat cleans, 225/145

If completed before 12 minutes, add 4 minutes to the clock and proceed to:  

25 toes-to-bars  

50 double-unders  

9 squat cleans, 275/175

If completed before 16 minutes, add 4 minutes to the clock and proceed to:  

25 toes-to-bars  

50 double-unders  

7 squat cleans, 315/205

Stop at 20 minutes.

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Rocco Di Jerlando
WOD / THURSDAY, FEBRUARY 28

Mobility

2:00 Couch Stretch/Leg

Core

EMOM x 9:00 of:

Min 1 - 20 sec Toes-to-Bar

Min 2 - 30 sec Hollow Rocks

Min 3 - 40 sec Hollow Flutter Kicks

Rest, then...

2 rounds of:

2:00 Hang Power Snatch, 115lbs/75lbs

Rest 1:00

2:00 Hand Release Push-ups

Rest 1:00

2:00 Pendlay Rows, 115lbs/75lbs

Rest 1:00

2:00 Calorie Row

Rest 1:00

Competitors

1. WOD

2. Accessories

3 sets of:

8-10 Strict Bar Dips

10-12 Ring Face Pulls Max rep Banded Lat Pulldowns

Rest 2:00

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Rocco Di Jerlando
WOD / WEDNESDAY, FEBRUARY 27

Strength

Every 2:00 x 5 sets:

4 Back Squats @ 70% 1RM

3 Broad Jumps for max distance (rest 5 sec between each jump)

Rest, then...

21-15-9 reps for time of:

Hang Power Cleans, 95lbs/65lbs

Front Squats, 95lbs/65lbs

Sumo Deadlift High Pulls, 95lbs/65lbs

Beach Muscles

3 sets of:

30 Strict Sit-ups

12 Skullcrushers

1:00 Banded Curls

Competitors

1. Strength

2. WOD

3. Aerobic

8 sets of:

10/8 Cal Ski

100m Run

Rest 30 sec

4. Weakness

Work Spend 15-20 min sharpening up on a movement that needs some attention

Endurance (10:00am)

7 sets of:

15m Prowler Sprint (high handles)

15m Prowler Sprint (low handles)

200m Run

100m Walk

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Rocco Di Jerlando
WOD / TUESDAY, FEBRUARY 26

Strength/Skill

Every 1:30 x 6 sets:

6-8 Handstand Push-ups. Choose a tough variation for you (strict/deficit/negatives/kipping/etc).

Rest, then...

AMRAP in 16:00 of:

400m Run

8 Chest-to-Bar Pull-ups

16 Alternating DB Snatches, 50lbs/35lbs

Competitors

1. Strength/Skill

Work Strict HSPU even if you have to lower the reps

2. WOD

3. Gymnastics

4 sets of:

1 Ring MU + 3 Ring Dips x 3 complexes

Rest 2:00

4. AMRAP Repeats

3 x 3:00 AMRAPs of:

7 Push-ups

6 T2B

5 DB Power Cleans, 50lbs/35lbs per hand

Rest 1:00 after each AMRAP

•Functional Bodybuilding today at 7:00pm!

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Rocco Di Jerlando
WOD / MONDAY, FEBRUARY 25

Submit your 19.1 scores today by 5:00pm! There is still time to register if you haven’t already!

Strength/Skill

Every 1:30 x 8 sets:

4 Burpee Box Jumps, 30”/24”

2 Power Clean & Jerks @ 80% 1RM

Rest, then...

3 rounds for time of:

10 Power Clean & Jerks, 135lbs/95lbs

50 Double-unders

Competitors

1. Strength/Skill

2. WOD

3. Aerobic

Every 5:00 x 4 sets of:

250m Row

200m Run

15 Calorie Ski

4. Gymnastics

5 sets of:

4 Strict C2B

3 Bar Muscle-ups

Rest 2:00

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / FRIDAY, FEBRUARY 22

The Open is here! This workout may be simple, but it definitely will not be easy...

Open Workout 19.1

AMRAP in 15:00 of:

19 Wall Balls, 20lbs/14lbs to 10ft/9ft

19 Calorie Row

Scaled Option

AMRAP in 15:00 of:

19 Wall Balls, 14lbs/10lbs to 10ft/9ft

19 Calorie Row

We will be running normal classes all morning. In the evening from 4-8pm we will be running heats for our Friday Night Lights event! Make sure you dress in all black for our BLACKOUT theme!

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Rocco Di Jerlando
WOD / THURSDAY, FEBRUARY 21

The 2019 CrossFit Games Open starts TODAY! The first workout will be released tonight (Thursday) at 5:00pm. We will be completing the workouts every Friday as our workout of the day. Friday evening from 4-8pm, we will be running heats for our “Friday Night Lights” event! This year we will have themes for each week:

•Week 1 - BLACKOUT! Wear your favorite all black CrossFit gear!

•Week 2 - 80’s. Bust out your parachute pants and fishnets!

•Week 3 - Iconic Duo! Batman & Robin, Lucy & Ricky, Kim & Kanye....partner up and get creative!

•Week 4 - Cool in Middle School - dust off your super cool middle school outfit from your awkward years!

•Week 5 - ‘Merica! Red, White, and Blue from head to toe!

If you haven’t registered, head to games.crossfit.com and do it NOW!

Mobility

1:00 Couch Stretch/side

1:00 Pigeon Pose/side

Skill

10:00 Pistols/Pistol Progressions

WOD

For time:

40-30-20-10 AbMat Sit-ups

20-15-10-5 Burpees

500m Row after each round

Competitors

1. WOD

2. Accessories

3 sets of:

25 Banded Pull-aparts

12-15 Ring Push-ups

30 sec L-hang

Rest 2:00

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Rocco Di Jerlando
WOD / WEDNESDAY, FEBRUARY 20

Mobility

1:30 Twisted Cross/side

WOD

7 rounds for time of:

10 Overhead Squats, 95lbs/65lbs

10 Ring Dips or 3 Ring Muscle-ups

10 Wall Balls, 20lbs/14lbs

Competitors

1. EMOM x 5:00 of:

2 Snatches @ 175-185/115-125

2. WOD

3. EMOM x 10:00 of:

Odd - 10 Front Rack DB Lunges, 50/35 per hand

Even - 12 T2B

4. Weakness Work

Spend 20 min sharpening up on a movement that needs some attention

Endurance

Every 7:00 x 4 sets:

600m Run

30m Reverse Sled Pull

15 Calorie Ski

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Rocco Di Jerlando