13 March 19

ladies 19.3 weighted step ups
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CJ Cummings (73kg, USA) Snatches unofficial American Record 149kg/328# (Video)
 
The Glamorous Existence of the World’s Greatest Shot-Putters
 
Sweet & Spicy Sriracha Wings
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WOD

 
For Time:
2k Row Time Trial!
 

12 March 19

paula front rack
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3 Common Rowing Mistakes: Fix Them NOW (Video)
 
ABWB (Always Be A White Belt)
 
Paleo Moo Shu Stir-Fry
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WOD

 

Strength:

2KB Thruster x7
Strict Pull Up Practice
SA KB Swing x7 / arm
 

LI Conditioning:

For Time:
12-10-8-6-4-2
Burpee Sprawls
Slamball Goblet Squats
Ring Rows
Ball Slams
 

LII Conditioning:

For Time:
10→1
Pull Ups
Burpees
Wall Balls
Ball Slams
 
Rx: M – 20#/35# | 14#/25#
 

11 March 19

19.3 open workout squad!

CrossFit Open Workout 19.3 Squad!

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Dream Crazier: Freedom Prep Rugby (Video)
 
The Expert’s Guide To CBD’s Benefits & Uses
 
Easy Veggie Panang Curry
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WOD

 
AMRAP 25 Minutes:
1 Getup
5 SA Swings
5 SA KB Clean + Press
5 SA KB Front Squats
5 Long Lunge Rows
L,R
2:00 Assault Bike / Row
 
-Rest between rounds if needed-
 
Rx: M – 20kg | F – 12kg
 

9 March 19

February 2019 PR Board

February PR’s are in the record books! Set new goals, smash them, rejoice, repeat. What are you planning to accomplish in March?

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CrossFit Open 19.3 Live Announcement with Alessandra Pichelli & Lauren Fisher (Video)
 
CrossFit Open 19.3 Workout Description and Strategies
 
Sheet Pan Sweet And Spicy Pork
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WOD

 

CrossFit Open Workout 19.3

For Time:
200-Ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups
200-Ft. Handstand Walk
 
M – 50#/24″ | F – 35#/20″
Time Cap: 10 Minutes
 

8 March 19

Emily push press
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Rich Froning does CrossFit Open 19.2 // FT. Tasia Percevecz & Chyna Cho (Video)
 
8 Signs Your Gut Might Be Struggling & How To Fix It
 
Buddha Bowls
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WOD

 

LI Strength:

Press 4-4-4-4
Farmers/2KB Rack Hold x:30-:45
 

LI Conditioning:

AMRAP 13:00
7 2KB Cleans
15 Sit Ups
75 Single Unders
 

LII Strength:

Push Press 4RM
Farmers/2KB Rack Hold x:30-:45
 

LII Conditioning:

AMRAP 13:00
7 Hang Full Cleans
15 Toes to Bar
35 Double Unders
 
Sc: M – 115# | F – 75#
Rx: M – 135# | F – 93#
 

7 March 19

Noeh barbell lunge
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Dream Crazier: Ayesha McGowan (Video)
 
Harris becomes 1st female non-kicker to sign LOI
 
Basil-Coconut Curry
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WOD

 

LI Strength:

2KB Thrusters x7
Pull Up Practice
Farmers/2KB Rack Hold x:30-:45
 

LI Conditioning:

Alternating EMOM 12 Minutes:
1) 25 Kettlebell Swings
2) 8 Dumbbell Goblet Rack Lunges / leg
3) 6 Push Ups + 8 Ring Rows
 

LII Strength:

Hang Power Snatch + Overhead Squat x1+5
Farmers/2KB Rack Hold x:30-:45
 

LII Conditioning:

Alternating EMOM 12 Minutes:
1) 6 Hang Power Snatches
2) 8 Barbell Lunges / leg
3) 6 Pull Ups + 8 Push Ups
 

LIII Conditioning:

C2B Pull Ups
 
Sc: M – 75# | F – 55#
Rx: M – 95# | F – 65#
Rx+: M – 115# | F – 75#
 

6 March 19

john and bre rowing
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Brute Showdown Episode 1: Meet The Ladies (Video)
 
5 Things That Got Me Out of Sleep Hell, and 5 That Didn’t
 
Grain-Free Cherry Almond Muffins
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WOD

 

Strength:

SA Press x5,3,2 / arm
Kettlebell Swing x10 / SA Kettlebell Swing x10 / arm
 

Conditioning:

Interval Row
3 x 5:00, 7:30 Rest
 

5 March 19

19.2 Group Shot Flex

CrossFit Open Workout 19.2 Squad!

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Tian Tao (96kg, CHN) Squats 320kg/705# (Video)
 
CrossFit Open 19.2 Preliminary Analysis
 
Keto Chicken Pot Pies
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WOD

 

LI Strength:

Deadlift 4-4-4-4
Farmers/2KB Rack Hold x:30-:45
 

LI Conditioning:

4 Rounds
15/12 Dumbbell Floor Press
12 Ball Slams
9 2KB Deadlifts + 1 lap Farmers Carry
6 Box Step Ups / leg
 
-Rest 1:00 between rounds-
 

LII Strength:

Deadlift 3RM
Farmers/2KB Rack Hold x:30-:45
 

LII Conditioning:

4 Rounds
15/12 Push Ups
12 Ball Slams
9 2KB Deadlifts + 1 lap Farmers Carry
6 Box Jump Overs
 
-Rest 1:00 between rounds-
 
Sc: M – 35#/24kg/24” | F – 25#/16kg/20”
Rx: M – 35#/32kg/24” | F – 25#/24kg/20”
 

4 March 19


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Road to the Arnold — 2019 — Ray Williams (Video)
 
The CrossFit Games Season: A Uniquely Valuable Opportunity for Other People
 
Moroccan Steak Salad With Fig & Pistachio Dressing
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WOD

 

LI Strength:

Front Squat 4-4-4-4
Farmers/2KB Rack Hold x:30-:45
 

LI Conditioning:

2 Rounds:
15 Hang Dumbbell Power Snatches, L
100 Single Unders
15 Hang Dumbbell Clean + Jerk, L
15 Burpee Sprawls
15 SA Dumbbell Front Squats, L
 
-Rest 2:00 and do the second round on the right side-
 

LII Strength:

Front Squat 3RM
Farmers/2KB Rack Hold x:30-:45
 

LII Conditioning:

2 Rounds:
15 Dumbbell Power Snatches, L
45 Double Unders
15 Dumbbell Clean + Jerk, L
15 Burpees
15 Dumbbell Thrusters, L
 
-Rest 2:00 and repeat on the right side-
 
Rx: M – 50DB | F – 35DB
 

2 March 19

Justin Snatch pulling under
___________________________________________________________________________________________________________________
TrainFTW | CrossFit Open 19.2 Tips and Strategy (Video)
 
CrossFit Open Workout 19.2
 
Roasted Garlic & Cauliflower Soup (Vampire Killer Soup)
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WOD

 

CrossFit Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes to Bar
50 Double-Unders
15 Squat Cleans, 135/85#
25 Toes to Bar
50 Double-Unders
13 Squat Cleans, 185/115#
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar
50 Double-Unders
11 Squat Cleans, 225/145#
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar
50 Double-Unders
9 Squat Cleans, 275/175#
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar
50 Double-Unders
7 Squat Cleans, 315/205#
 
Stop at 20 minutes.