WOD 3.22.2019

There are two kinds of people in this game. Humble ones and those who are about to be.
— Logan Gelbrich

Strength

Every 4 Minutes For 4 Sets:
4 Squat Snatch
*Start at 65% of 1RM and climb

Conditioning

AMRAP 7:
12 Alternating Dumbbell Snatch 50/35
6 Burpee Box Jump Overs

WOD 3.19.2019

CrossFit has created one of the strongest platforms so that girls and women are proud of not simply what their body looks like, but what their body can do.
— Elisabeth Akinwale

Conditioning

AMRAP 5:
35 Double Unders
7 Handstand Push ups
Rest 2 Minutes

AMRAP 5:
4 Power Snatch 95/65
8 Toes to Bar
Rest 2 Minutes

AMRAP 5:
10 Calorie Bike
8 Dumbbell Burpee Box Step Overs

WOD 3.18.2019

When you become lazy, it’s disrespectful to those who believe in you.
— Danny Silk

Conditioning

8 Rounds For Time:
6 Double Kettlebell Swings 53/35
5 Double Kettlebell Cleans
4 Double Kettlebell Long Cycles
Rest 30 Seconds
30 Seconds Airdyne
Rest 30 Seconds
30 Seconds Max Rep Gymnastics Push
Rest 30 Seconds

WOD 3.11.2019

When someone says you can’t do it, do it twice and take pictures.
— Unknown

Conditioning

Rounds For Time:
7 Double Kettlebell Deadlifts
4 Double Kettlebell Swings
4 Double Kettlebell Cleans
Rest 1 Minute
60 Seconds Airdyne
30 Seconds Max Rep Gymnastics
Rest 30 Seconds

WOD 4.8.2019

“Frustrations in workouts are good. But, frustration should fuel the fundamentals. Technical movements build off each foundational movement. You can’t complete X, Y and Z, unless you first start with A, B, and C.
— Nate Lange

CrossFit Games Open WOD 19.3

WOD 2.26.2019

There may be people with more talent than you, but there’s no excuse for anyone to work harder than you.
— Derek Jeter

Conditioning

Airdyne 18 Rounds:

6 Rounds at:
30 Seconds 66 RPM
30 Seconds 50 RPM

6 Rounds at:
30 Seconds 68 RPM
30 Seconds 50 RPM

6 Rounds at:
30 Seconds 70 RPM
30 Seconds 50 RPM

WOD 2.14.2019

The mind is just like a muscle. The more you exercise it, the stronger it gets and the more it can expand.
— Idowu Koyenikan

Conditioning

3 Rounds For Time:
7 Handstand Push ups
7 Dumbbell Box Step Overs 50/35

Rest 2 Minutes

3 Rounds For Time:
10 Calorie Airdyne
6 Dumbbell Hang Clean & Jerks (L/R) 50/35

Rest 2 Minutes

3 Rounds For Time:
20 Alternating Dumbbell Snatch 50/35
40 Double Unders