3.19.22

Weightlifting
Skill Development
Glute Ham Raises
4x3-5

5 min EMOM
3 Snatch Grip Push Press

5 min EMOM
5 Drop Snatches

6 Rounds E3M
3 Position Squat Snatches
Compare to 1/29/2022

CrossFit
”The Girls” Charity Event
Select one of the workouts below. Have a great time!

“Annie”
50-40-30-20-10
Double-unders
Sit-ups

“Jackie”
1000m Row
50 Thrusters @ 45/35
30 Pull-ups

“Diane”
21-15-9
Deadlifts @ 225/155
HSPU

“Amanda”
9-7-5
Ring Muscle-ups
Squat Snatches @ 135/95

6.18.18

Amanda #GirlsWeek

Metcon

“Amanda”

9-7-5

Muscle-up

Squat Snatch @ 135/95

Intermediate “Amanda”

12-9-6

C2B

Ring-Dips

9-7-5

Squat Snatch @ 115/80

Scaled “Amanda”

21-15-9

Ring Pull-ups/Ring Rows

Box Dips

9-7-5

Squat Snatch @ 75/55

Time Cap: 12 minutes

8.4.16

WOD

“Karen”

150 Wall-balls @ 20/14

Scaled “Karen”

100 Wall-balls @ 14/10

Time cap: 15 mins

Scaled version should be completed by athletes with less than six months of experience.

8.2.16

8.1.16

"One of the biggest benefits about Crossfit is our ability to measure our progress.  Many times we get caught up in the things we still need to work on and sometimes we forget how far we've come. Testing these WODs can give us this reminder.  "

WOD

Metcon

“Diane”

21-15-9

Deadlift @ 225/155

HSPU

Scaled “Diane”

21-15-9

Deadlift @ 155/105

DB Push Press @ 35/25

Time cap: 10 mins

RX version only performed by athletes who can perform HSPU as RX or 1 abmat.

At 10 min time cap, rest 60 seconds

6 Rds E90

2 Squat Cleans @ 85-90% 1RM