WOD

190318

Singing River CrossFit – CrossFit

Happy (40th) Birthday Maria
3/18/1979
Warm-up:
Hip Series
PVC Series X25 Each
15 Cal Assualt
200m SkiErg

Metcon (Time)

Buy-in: 40 Cal Row

3 Rope Accents/Rope Lowers

18 Man Makers 35/20 25/10

19 Back Squats 135/95 115/75

79 Sit-ups

190316

Singing River CrossFit – CrossFit

Warm-up:
3 Minutes:
30 Sec bike or row @ 75% effort
30 Sec easy pace
Overhead Squat:
*Hold at bottom 3 x10 Sec
3×8 Ring Rows
20 Sec High Plank Hold
10 Air Squats

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

190316

Singing River CrossFit – On Ramp

MOVEMENTS TO TEACH
Main Movements
Deadlift
Sumo Dead High Pull
Supplementary Movements
Rowing
KBS

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

400m Row

In remainder of time:

7 KB DeadLift

7KB Swings

190315

Singing River CrossFit – CrossFit

Warm-up:
3 Minutes:
30 Sec bike or row @ 75% effort
30 Sec easy pace
Overhead Squat:
*Hold at bottom 3 x10 Sec
3×8 Ring Rows
20 Sec High Plank Hold
10 Air Squats

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

190314

Singing River CrossFit – CrossFit

Warm-up:
15m Bear Crawl
15 HR Push-ups
15m Crab Walk
15 Jump Squats
15 Burpees
15 Mountain Climbers

Metcon (Time)

4 Rounds:

400m Run

25 Double-Unders (2-1)

15 Hollow Rocks

190313

Singing River CrossFit – CrossFit

* RSVP on Messenger for Open Gym/Olympic Lifting Class

Open Gym 3:00
Olympic Lifting 4:00
Spin 5:15

190312

Singing River CrossFit – CrossFit

Warm-up:
Hip Series
Shoulder Dislocates
Stationary Series (x2)
5 Minute DU Practice

Metcon (6 Rounds for weight)

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

* 45-60Sec rest between sets

190311

Singing River CrossFit – CrossFit

Warm-Up: 8x[20×10]
Tabata Row

Metcon (Time)

150ft Farmer Carry (R-hand) 53/44 35/26

150ft Farmer Carry (L-hand)

50 T2B/K2E

150ft Farmer Carry (R-hand)

150ft Farmer Carry (L-hand)

50 SDHP

150ft Farmer Carry (R-hand)

150ft Farmer Carry (L-hand)

190309

Singing River CrossFit – CrossFit

FESTIVUS:
WOD 3 – Hold Down the Floor, I’ll Be RIGHT Back!

Metcon (Time)

8 Minute Time Cap

– 27 Row Calories

– 21 1-Arm Alternating DB Snatch

– 15 HR Push-ups

– 9 1-Arm Alternating DB Squat Clean

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