Monday, March 25, 2019

CrossFit Open
Great work to everyone on workout 19.5 and another great CrossFit Open!
Remember to submit your scores by 8pm Monday.
Keep up with the final leaderboard here.

Strength
Z Press [Video]
Complete 6 sets of the following reps: 5-5-5-4-3-3

Conditioning
For Time:
75 Double Unders
65 Wall Ball Shots (#20/14)
55 Double Unders
45 Dumbbell Thrusters (#35/20)
35 Double Unders
25 Devil Press (#35/20)

Sunday March 24, 2019

CrossFit Open
Great work to everyone on workout 19.5 and another great CrossFit Open!
Remember to submit your scores by 8pm Monday.
Keep up with the final leaderboard here.

Come in at 9am for a Partner WOD or to complete Open workout 19.5.

Partner Workout
AMRAP in 10 Minutes:
• 4 Turf Length Sled Pushes
• 30 Overhead Walking Lunges
• 30 Calorie Row

Rest 2 Minutes

AMRAP in 10 Minutes:
• 4 Heavy Cleans & Jerks
• 30 Weight Plate Ground to Overhead
• 30 Calorie Ski

Saturday, March 23, 2019

CrossFit Open
Great work to everyone on workout 19.5 and another great CrossFit Open!
Remember to submit your scores by 8pm Monday.
Keep up with the final leaderboard here.

Come in at 9am for a Partner WOD or to complete Open workout 19.5.

TABATA (29 Minutes Total)
8 Rounds Each, 20 Seconds On, 10 Seconds Off

Airdyne Calories
Push-ups
Slam Ball
Battle Rope
Box Jumps
Mountain Climbers

1 minute rest and transition between movements.

Friday, March 2, 2019

CrossFit Open Workout 19.5!
Remember to join us for some fun Friday night as we hang out and celebrate 5 weeks of the Open!

Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions. 

CrossFit Open Workout 19.5
Rx:
With a Time Cap of 20 Minutes:
33-27-21-15-9 Reps Of:
• Thrusters (#95/65)
• Chest to Bar Pull-ups

Scaled:
With a Time Cap of 20 Minutes:
33-27-21-15-9 Reps Of:
• Thrusters (#65/45)
• Jumping Pull-ups

Monday, March 18, 2019

CrossFit Open
Great work to everyone on Open workout 19.4!
Remember to submit your scores by 7pm Monday.
Keep up with the 5 weeks of online competition here.

Strength
Pick any of the following Squats: Back Squat, Front Squat, or Overhead Squat.
Complete 5 Sets of 3 Pause Squats.
3-second pause at the bottom. Stay between 65-75% of your 1rep.

Conditioning 
7 Rounds, with a 15 Minute Time Cap:
• 7 Thrusters (#95/65)
• 7 Chest to Bar Pull-ups
• 21 Double Unders

Sunday, March 17, 2019

CrossFit Open
Great work to everyone on Open workout 19.4!
Remember to submit your scores by 8pm Monday.
Keep up with the 5 weeks of online competition here.

Come in at 9am for a Partner WOD or to complete Open workout 19.4.

2 Rounds For Reps:
• 1 Minute of Front Squats
• 2 Minutes of Turf Length Running
• 1 Minute of Pull-ups
• 2 Minutes of Row or Airdyne
• 1 Minute of Push Press
• 2 Minutes of Turf Length Running
• 1 Minute of Burpees
• 2 Minutes of Row or Airdyne

Saturday, March 16, 2019

CrossFit Open
Great work to everyone on Open workout 19.4!
Remember to submit your scores by 8pm Monday.
Keep up with the 5 weeks of online competition here.

Come in at 9am for a Partner WOD or to complete Open workout 19.4.

Partner Workout
AMRAP for 7 Minutes:
• 9 Deadlifts (#135/95)
• 6 Hang Power Cleans 
• 3 Shoulder to Overhead

* Partners alternate rounds.

Rest 3 Minutes 

AMRAP for 7 Minutes:
• 7 Airdyne Calories
• 7 Russian Kettlebell Swings (#55/35)
• 7 Wall Ball Shots (#30/20)

* Partners alternate rounds.

Rest 3 Minutes

AMRAP 4 Minutes:
• Turf Width Down & Back (#3/2 weight plates)
• 5 Burpees

* Partners alternate rounds.