CrossFit Tri-County

WODs

3.29.19

3 Position Power Clean In Teams of 3: 12 Minutes to Build to a Heavy Complex (One barbell, score is the sum of all 3 weights) Rest 3 Minutes Teams of 3: AMRAP 15: 12/9 Calorie Bike 6 Lateral Barbell Burpees 3 Power Cleans (155/105) *Waterfall style. Next partner can[…]

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3.28.19

As many rounds as possible in 20 minutes: •2 Ring Muscle-ups •4 Handstand Push-ups •8 70/53 Kettlebell swings

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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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