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WOD

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🏋️CrossFit 🏋️

Tue, 3/19/2019 CrossFit
“Bedtime”
5 Rounds (1 Every 5 Minutes)
15 Barbell Facing OTB Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

RX (135/95)
FB (155/105)
Score is your slowest round

💪Fit30 💪

Tue, 3/19/2019 FIT30
“Bedtime”
4 Rounds (1 Every 4 Minutes)
15 Burpees
12 Kettlebell Deadlifts
9 Kettlebell Swings
6 Kettlebell Push Press

Score is your slowest round.

💪FitX45 🏋️

Tue, 3/19/2019 FITX45
“Bedtime”
6 Rounds (1 Every 4 Minutes)
15 Burpees
12 Kettlebell Deadlifts
9 Kettlebell Swings
6 Kettlebell Push Press

Score is your slowest round.

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=03/19/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Mon, 3/18/2019 CrossFit
Cindy
Benchmark
“Cindy”
RX
AMRAP 20
5 Pull-ups
10 Push-Ups
15 Air Squats
FB
AMRAP 20
6 C2B Pull-Ups
8 Handstand Push-Ups
12 Pistols

💪Fit30 💪

Mon, 3/18/2019 FIT30
“Cindy”
AMRAP 14
5 Ring Rows
10 Push-Ups
15 Air Squats

💪FitX45 🏋️

Mon, 3/18/2019 FITX45
“Run, Cindy, Run”
AMRAP 24
5 Jumping Pull-ups
10 Push-Ups
15 Air Squats
200 Meter Run

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=03/18/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Sat, 3/16/2019 CrossFit
“Mind Boggler”
Teams of 2
AMRAP 30
5 Squat Clean Thrusters (115/80)
200 Meter Run

Partners will alternate full rounds today. Pick a barbell weight that allows unbroken sets of 5.

💪Fit30 💪

Sat, 3/16/2019 FIT30
“Mind Boggler”
Teams of 2
AMRAP 20
10 Dumbbell Thrusters
200 Meter Run

Partners will alternate full rounds today.

💪FitX45 🏋️

Sat, 3/16/2019 FITX45
“Mind Boggler”
Teams of 2
AMRAP 30
10 Dumbbell Thrusters
200 Meter Run

Partners will alternate full rounds today.

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=03/16/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Fri, 3/15/2019 CrossFit
2019 CrossFit Open
"19.4"
For total time
3 rounds
10 snatches 95/65 (Scaled: 65/45)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds
10 bar muscle-ups (Scaled: Chin Over Bar Pull-Ups)
12 bar-facing burpees

Time cap: 12 minutes including 3 minute rest

💪Fit30 💪

Fri, 3/15/2019 FIT30
"The Furious"
EMOM 16
Minute 1: 40 Seconds Push-Ups
Minute 2: 40 Seconds Sled Pull
Minute 3: 40 Seconds Row For Calories
Minute 4: 40 Seconds Farmer Carry

💪FitX45 🏋️

Fri, 3/15/2019 FITX45
"The Furious"
EMOM 24
Minute 1: 40 Seconds Push-Ups
Minute 2: 40 Seconds Sled Pull
Minute 3: 40 Seconds Row For Calories
Minute 4: 40 Seconds Farmer Carry

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=03/15/2019#autoOpenWod=t
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