WOD-

15:00 to build to a heavy to form set of 5 back squats

Rest ~ 5:00 then,

In teams of 2, complete as many rounds as possible in 18:00 of:

10 Syncro back squats 95#(65#)
10 Calories on the bike or ski erg
10 Syncro bar facing burpees
10 Calories on the bike or ski erg

*1 person works on the bike or ski erg
**Bars come from the ground unless there is an injury

WOD-

Complete the following for time:
Row for meters:
100 – 200 – 300 – 400 – 500 – 600 – 700 – 800 – 900 – 1000

After each round, including the 1000, perform:
5 Deadlifts 135#(95#)
10 Push ups

WOD-

As many rounds as possible in 5:00 of
5 Shoulder to overhead 115#(75#)
5 Pull ups

Rest 3:00 then,

As many rounds as possible in 6:00 of
4 Shoulder to overhead 135#(95#)
4 Chest to bar pull ups

Rest 3:00 then,

As many rounds as possible in 7:00 of
3 Shoulder to overhead 155#(105#)
3 Bar or Ring muscle ups

WOD-

CrossFit Open 19.1

As many rounds as possible in 15:00 of
19 Wallballs 20#(14#)10′(9′)
19 Calories on the rower

*Compare to 02/22/2019

WOD-

15:00 to build to a 5 rep deadlift

*This does not have to a 5 rep max. Lift with good mechanics and
end with something left in the tank

Rest ~ 5:00 then,

3 Rounds for time of:
75 Double unders
20 Toes to bar
5 Rope climbs”

WOD-

As many rounds as possible in 20:00 of :

20 Alternating step ups with dumbbells in farmers hold 40#(25#) 20″(20″)
10 10 M Shuttle sprints
10 Thrusters right arm 40#(25#)
10 10 M Shuttle sprints
10 Thrusters left arm 40#(25#)
10 10 M Shuttle sprints

WOD-

OPEN GYM Only today.

Optional Workout for Whiteboard

2 Rounds for time of:

Bike or Ski 20 calories
20 Dumbbell push press 40#(25#)
Bike or Ski 20 calories
20 Alternating Dumbbell snatch 40#(25#)
Bike of Ski 20 calories
20 Devils Press 40#(25#)

Rest 4:00 between rounds

WOD-

15:00 to build to a heavy 2 rep bench press

Then,

In teams of 2, complete as many rounds as possible in 18:00 of
Row 1000 meters
12 Deadlifts 155#(105#)
9 Hang power cleans 155#(105#)
6 Front squats 155#(105#)

1 person works, 1 person rests.
Break up work however you want

WOD-

As many rounds as possible in 12:00 of

10 Shoulder to overhead 135#(95#)
20 Ab mat sit ups
50 Double unders

Rest 3:00, then

As many rounds as possible in 8:00 of
8 Shoulder to overhead 155#(105#)
16 GHD sit ups
80 Single unders

WOD-

5 Rounds for time:
Row 500 meters or Run 400 meters
21 Sumo deadlift high pull 75#(55#)
12 Bar facing burpees