WOD – 11 Mar 19

A.

CrossFit Open 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

B.

5-5-5 Shoulder Press @ 80% 1RM.

WOD – 6 Mar 19

A.

For Time:
Run 400m

60 Push-ups
40 Pull-ups
20 Sandbag Get-ups
100m Sandbag Farmer’s Carry
20 Shoulder Slams
40 Sandbag Bent-over Rows
60 Sit-ups

Run 400m

RX: 70/50 lbs

If you have a weight vest, wear it!

B.

5-5-5 Weighted Pull-ups

CrossFit Open 9.2 – 4 Mar 19

CrossFit Open WOD 9.2

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 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 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 / 145 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 / 175 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 / 205 lb.