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Month: March 2019

Month: March 2019

Monday Mash Up
March 31, 2019 WOD oleglorycrossfit

RED (RX): For Total Reps: 2 min. Shuttle Runs (10 m) 2 min. Toes-to-Bars 2 min. Shuttle Runs (20 m) 2 min. Handstand Walk 2 min. Shuttle Runs (10 m) 2 min. Air Squats 2 min. Shuttle Runs (20 m) 2 min. Burpees WHITE/BLUE: For Total Reps: 2 min. Shuttle Runs (10 m) 2 min.

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Trudgy, Grunty and Long
March 29, 2019 WOD oleglorycrossfit

RED (RX): 4 Rounds for Time: 400-m DB Farmers Carry (50/35 lb.) 25 DB Power Cleans 400-m MB Carry (20/14 lb.) 25 MB Cleans WHITE: 4 Rounds for Time: 400-m DB Farmers Carry (40/25 lb.) 25 DB Power Cleans 400-m MB Carry (20/14 lb.) 25 MB Cleans BLUE: 4 Rounds for Time: 400-m DB Farmers

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Tax the CNS
March 28, 2019 WOD oleglorycrossfit

Strength: Bench Press 5-5-3-3-1-1 Metcon: For Time: 30 Bench Presses (95/65 lb.) 30 Inverted Ring Rows *Scale load up or down and Ring Rows as needed.

Break a Sweat
March 27, 2019 WOD oleglorycrossfit

“Cin-Dee” RED (RX): AMRAP in 20 Minutes: 5 Strict Pull-ups 10 Handstand Push-ups 15 Back Squats (45/35 lb.) WHITE: AMRAP in 20 Minutes: 5 Strict Pull-ups with a Band 10 Modified Handstand Push-ups 15 Back Squats (45/35 lb.) BLUE: AMRAP in 20 Minutes: 5 Strict Ring Rows 10 Presses (DB or BB) 15 Air Squats

Cardio Bunnies
March 26, 2019 WOD oleglorycrossfit

3 Rounds for Time: 400-m Run 500-m Row Rest 4 min. 200-m Run 250-m Row Rest 2 min.

A Nifty Little Number
March 25, 2019 WOD oleglorycrossfit

RED (RX+) 5 Rounds for Time: 6 Front-Rack Lunges (185/125 lb.) 6 Jerks WHITE (RX): 5 Rounds for Time: 6 Front-Rack Lunges (155/105 lb.) 6 Jerks BLUE: 5 Rounds for Time: 6 Front-Rack Lunges 6 Jerks

Be Stronger Than Your Excuses
March 24, 2019 WOD oleglorycrossfit

RED (RX): Snatch Balance 1-1-1-1-1 EMOM for 10 Minutes: Snatch Complex 1 Hang Squat Snatch 1 Mid-Thigh Squat Snatch 1 Full Squat Snatch WHITE: Snatch Balance 1-1-1-1-1 EMOM for 10 Minutes: Snatch Complex 1 Hang Squat Snatch 1 Mid-Thigh Squat Snatch 1 Full Squat Snatch BLUE: Behind-the-Neck Jerk + OH Squat 5-5-5 EMOM for 10

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Dynamic and Static
March 20, 2019 WOD oleglorycrossfit

RED (RX): 4 Rounds of 30 sec. on/30 sec. off: L-sit Parallette Pass-Throughs Hip Extensions Superman on GHD **scale each movement as needed

Nat is Slacking 🤷🏻‍♀️
March 19, 2019 WOD oleglorycrossfit

AMRAP in 15 Minutes: 21 Wall Balls (20/14 lb.) 7 Hang Power Snatches (155/105 lb.) 5 Ring Muscle-ups

Woman-Makers
March 18, 2019 WOD oleglorycrossfit

RED (RX): For Time: 100 Double Unders 25 Woman-Makers (50/35 lb.) 100 Double Unders 50 KB Swings (53/35) 100 Double Unders WHITE: For Time: 75 Double Unders 25 Woman-Makers (40/25 lb.) 75 Double Unders 50 KB Swings (44/26) 75 Double-unders BLUE: For Time: 80 Single-unders 16 Woman-Makers 80 Single-unders 40 KB Swings 80 Single-unders