SATURDAY WOD March 3, 2018

2
Mar

SATURDAY WOD March 3, 2018

CrossFit WOD
PERFORMANCE

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

 

 

 

 

 

 

CrossFit WOD
FITNESS 

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Seated DB Press
6 Strict Pull-Ups / Ring Rows
9 Knees to Elbows or Hanging Leg Raises
12 Russian Kettlebell Swings
15 Calories of Rowing

Partner A will do 3 seated DB press, Partner B does 6 strict pull-ups/ ring rows, Partner A does 9 knees to elbow, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 seated DB press, and so on…for the duration of the 24 minutes.

 

 

 

BootCamp WOD
INTENSITY

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Seated DB Press
6 DB Bent Over Rows
9 Knees to Elbows or Hanging Leg Raises
12 Russian Kettlebell Swings
15 Calories of Rowing

Partner A will do 3 seated DB Press, Partner B does 6 DB bent over rows, Partner A does 9 knees to elbow, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 seated DB press, and so on…for the duration of the 24 minutes.

 

 

CrossFit Games Open WOD

 

WORKOUT 18.2
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees

WORKOUT 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

Note: If 18.2 is not completed in under 12 minutes, athletes will
not lift and will not have a score for 18.2a. If 18.2 is performed
scaled, 18.2a will also be scored as scaled and will rank below
anyone who did not scale 18.2.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells,
stepping burpees allowed
Girls use 10-lb. dumbbells,
stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell,
stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell,
stepping burpees allowed