CrossFit Tri-County

WODs

3.14.19

“Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Post Score to Comments Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to[…]

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3.13.19

3 Position Power Snatch Build to a Moderate Complex For Time: 50 Box Jump Overs (24/20) 40 Pull-ups 30 Power Snatches (115/80)

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3.9.19

Teams of 3 For Time (30 Minute Cap): 100/70 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55) 100/70 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65) 100/70 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80) 10/70 Calorie Row, 30 Power Snatches, 30 Thrusters (135/95) 100/70 Calorie Row, 15 Power Snatches,[…]

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3.8.19

WORKOUT 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 24/20 50 strict handstand push-ups 200-ft. handstand walk Men: 50-lb. dumbbell Women 35-lb. dumbbell Time cap: 10 minutes

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3.7.19

Teams of 3 AMRAP 25: 15/12 Calorie Bike 12 Kettlebell Swings (53/35) 9 Burpees **Complete Full Rounds Before Switching**

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3.6.19

Complete as many rounds as possible in 20 minutes of: 5 Bar Muscle Ups 50′ Handstand Walk 50 Double Unders * Score every 5′ of HS Walk = 1 rep Scoring: Rounds + Reps

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3.5.19

Part 1 3 rounds for time: 15/12 Calorie Assault Bike 15 Toes to Bar 15 Front Squats (115/75) Scoring: Time Part 2 Back Squat (30X1 tempo) 3-3-3-3-3-3 Loading Guidelines: Sets 1-3: Warmup sets (40-70%) Sets 4-6: Working sets (80%+) Scoring: Load

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3.4.19

Strict Press Build to a Heavy Set of 3 5 Rounds 10 Strict Press (75/55) 20 Front Rack Reverse Lunges (75/55)

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3.2.19

In teams of 2, complete 4 alternating sets each of: 25/20 Calorie Row 25 AbMat Situps 25 Russian KB Swings (70/53) * Partner 1 performs 25/20 Calorie Row * Partner 2 performs 25/20 Calorie Row * Partner 1 performs 25 Situps * Partner 2 performs 25 Situps * Partner 1[…]

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