Wednesday 3.28.2018
1. "High Roller"
AMRAP 16
18/15 Cal Row
15 Sumo Deadlift High Pull (95/65)
12 Burpee Box Jumps (24/20)
9 C2B Pull Ups
2. 30 Turkish Get Ups
For Quality
3. ROMWOD/Movement Vault
Tuesday 3.27.2018
1. "Four Score"
4 Rounds, On the 4:00
14/12 Cal Assault Bike
15 Front Squats (95/65)
12x 10m Sprints
2. Midline
21-18-15-12-9
Alternating Pistols
1:00 Plank Hold between sets
Friday 3.23.2018
1. 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65 lb.
Thursday 3.22.2018
1. GOAT Day
EMOM 20
Min 1: GOAT 1
Min 2: GOAT 2
2. ROMWOD/Movement Vault
3. Watch 18.5 Announcement!!*
*Check out the CrossFit Games live feed throughout the day, sounds like there might be something new in the works (perhaps voting on the WOD!!!)
Wednesday 3.21.2018
1. "Humble Pie"
EMOM 16 (4 rounds)
Min 1: 12/9 Cal Assault Bike
Min 2: 7 Deadlifts (225/155) + 7 HSPU
Min 3: 12/9 Cal Assault Bike
Min 4: 10 C2B Pull Ups
2. Movement Vault
Tuesday 3.20.2018
1. Front Squat
Pause Front Squat
Build to a heavy single with a 3 second pause
2. "Engine Room"
5 Rounds, every 3:00:
300/250m Row
9 Thrusters (95/65)
3. Strict T2B
3x12-15 reps
Monday 3.19.2018
1. "Double Trouble"
AMRAP 9
9 Power Cleans (185/125)
12 Alternating Pistols
24 Double Unders
2. Back Squat
2 Rounds
8 Reps @ 75%
Rest 1:00
6 Reps @ 80%
Rest 1:00
4 Reps @ 85%
Rest 3:00
Friday 3.16.2018
1. Workout 18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Thursday 3.15.2018
1. GOAT Day
EMOM 20
Min 1: GOAT 1
Min 2: GOAT 2
2. ROMWOD/Movement Vault
3. Watch 18.4 Announcement!!
Wednesday 3.14.2018
1. "Four by Four"
EMOM 16 (4 rounds)
Min 1: 7 Wall Balls (20/14) + 7 C2B Pull Ups
Min 2: 15 Box Jumps (24/20)
Min 3: 7 Power Snatch + 7 OH Squats (95/65)
Min 4: 15/12 Cal Row
2. ROMWOD
Tuesday 3.13.2018
**CrossFit Earned will be CLOSED for all classes**
1. "Under Pressure"
For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Sit Ups
25-20-15-10-5 Deadlifts (225/155)
OR
"Under a Snow Drift"
For Time:
100-80-60-40-20 Mountain Climbers (each leg)
50-40-30-20-10 Sit Ups
25-20-15-10-5 Lunge Steps* (each leg)
*Extra points for most creative "weighted" lunge steps!
2. Skills
14:00 Recovery bike
Every 2 minutes complete a sub maximal set of kipping HSPU