This Week's Workouts (031119-031719)

We hope you had an amazing International Women’s Day.

We hope you had an amazing International Women’s Day.

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The Script: Monday 031119

The Conditioning: For Time (12:00 co) 

30 Deadlifts (95#/65#) 

20 Hang Power Cleans

10 Front Squats 

20 Deadlifts

10 Hang Power Cleans

30 Front Squats 

10 Deadlifts

30 Hang Power Cleans

20 Front Squats 

*Every 3:00: 20 Sit Ups 


The Script: Tuesday 031219

The Conditioning: For Time (

Achieve 200 Total Reps Alternating Stations

:45 Seconds of Work, :15 Transition

Station 1: Wall Balls

Station 2: Pull Ups (No Butterfly Pull Ups Today. Train Your Kip)

At 15:00 on the Clock, 800m Run [SUB: 100 Cal Partner Ride (0r 150 Team of 3) Alternating Every 1:00 Calories]


The Script: Wednesday 031319

The Conditioning: 

Buy-In: 500m Row

9 Shoulder to Overhead (155#/105#)

36 Double Unders

24 Russian Twists 

12 Box Jumps (24”/20”)


The Script: Thursday 031419

1 Mile Run

3 Rounds

6/4 Strict Pull Ups

18/12 Hand Release Strict As Possible Push Ups

24 Air Squats 

800m Run

2 Rounds 

6/4 Strict Pull Ups

18/12 Hand Release Strict As Possible Push Ups

24 Air Squats 

400m Run

6/4 Strict Pull Ups

18/12 Hand Release Strict As Possible Push Ups

24 Air Squats 


The Script: Friday 031519

The Conditioning: CrossFit Open 19.4

TBD

19.4 will be announced Thursday night at 7pm Central Time at Games.CrossFit.com


The Script: Saturday 031619

The Conditioning: Fun with Joel and Miranda 


The Script: Sunday 031719

The Conditioning; Fun with Joel and Miranda part 2

FREE Sunday Yoga at 11:45am with Shea!