CrossFit Tri-County

WODs

5.24.19

Teams of 3 For Time (30 Minute Cap): 3 Rounds: 400 Meter Team Run 65 Box Jumps 24/20 9 Rope Climbs Directly Into… 21 Push Press (115/80) 21 Push Jerks (135/95) 21 Hang Power Cleans (175/115) 21 Deadlifts (245/165) 21 Deadlifts (275/185)

Read More »

5.23.19

For time: 50 Medicine Ball Cleans (20/14) 100 Double Unders 50 Toes to Bar 100 Double Unders 50 Medicine Ball Cleans

Read More »

5.22.19

3 rounds for time: Run 400 meters 15 Bar-Facing Burpees 10, 15, 20 Clean & Jerks* * Clean & Jerks Round 1: 10 reps @ 185/125 Round 2: 15 reps @ 165/115 Round 3: 20 reps @ 135/95

Read More »

5.21.19

Part 1 For time: 30 Calorie Row 30 Front Squats (135/95) 30 Calorie Row Part 2 Front Squat 7-6-5-4-3-2-1 Loading Guidelines: 7 reps @ 50% 6 reps @ 60% 5 reps @ 70% 4 reps @ 80% 3 reps @ 85% 2 reps @ 90% 1 rep @ 95%+ Scoring:[…]

Read More »

5.20.19

3 Rounds: 30 AbMat Sit-ups 21/15 Calorie Bike 10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 2 Rounds: 30 AbMat Sit-ups 21/15 Calorie Bike 10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 1 Rounds: 30 AbMat Sit-ups 21/15 Calorie Bike 10 Strict Pull-ups

Read More »

5.17.19

Teams of 3: AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (165/115) AMRAP[…]

Read More »

5.16.19

In teams of 2, perform 3 alternating sets each of:  15/12 Calorie Assault Bike 30 Alternating DB Snatches (50/35) then Run 200 meters 20 Burpees Partner 1 performs Assault Bike + Snatches Partner 2 performs Assault Bike + Snatches Partner 1 performs 200m run + Burpees Partner 2 performs 200m[…]

Read More »

5.15.19

Wod: Every 5 minutes 5 rounds of 5 Squat Snatches 10 Pull Ups 20 Double unders Building in weight record times and load

Read More »

5.14.19

“Open 12.3” Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24/20″ box) 12 Push press (115/75) 9 Toes-to-bar * RX = Push Press, not Push Jerk Scoring: Rounds + Reps

Read More »