FIRE FACTORY 3-10-18
5 Rounds For Time (2 person teams)
100′ LDH drags down and back
50′ Iditarod down and back (must yell “MUSH”)
50 Battle hoses
10 Herculeezes
LDH PULL!!!!
18.3
2 rounds for time (14 min time cap)
100 DU’s
20 OHS
100 DU’s
12 ring MU’s
100 DU’s
20 DB snatch
100 DU’s
12 bar MU’s
Rx 80# / 115#
Scaled: 1:1 singles, 35# / 45#, pull ups for all MU’s
WOD 3-8-18
Aerobic Base Building
4 Rounds (38 min time cap)
2 wall walks
5 x 30:30 row (30 sec sprint, 30 sec rest)
6 bent over rows
12 lateral bar jumps
600 meter run / row
WOD 3-7-18
CORE : AMRAP 10 MIN
20 oblique band twists (each side)
10 alternating R / L toe taps
3 x 10 sec plank 6 alternating oblique mountain climbers
WOD:
for time
10-20-30
Dumbell Snatches
Burpee to a target
Rx 35 / 50
M 20 / 35
WOD 3-6-18
Back Squat
8
6-6
4-4-4
then:
2 rounds for time
15 DU’s
5 sumo Deadlift High pull
5 weighted sit ups
-1 min rest-
4 rounds for time
15 DU’s
5 SDHP
5 weighted sit ups
-2 min rest-
6 rounds for time
15 DU’s
5 SDHP
5 weighted sit ups
Rx 35 / 53
M 26 / 35
WOD 3-5-18
15 min AMRAP
5 pull ups
10 Thrusters
15 Russian KB swing
every minute stop and do 8 Russian twists
Rx 65 / 95, 15 / 25, 53 / 70
M 45 / 65, 10 / 15, 35 / 53
PARTNER WOD 3-4-18
8 Rounds for time
1 building run
500 meter row (while partner does a wall squat)
15 pull ups
Partners tag off movements
Rx + C2B
Rx++ Bar MU
WOD 3-2-18
https://games.crossfit.com/workouts/open/2018/2
WOD 3-1-18, Base Builder
AMRAP 30 min
60-70% effort, no sprinting and no stopping
800 meter run / 800 meter row / 4 min bike
2 complexes:
6 Snatch Pulls
4 Power Snatches
2 OHS
then:
100 singles
6 evil Wheels
Rx: 55 / 75
M 35 / 55
WOD 2-28-18
Skills / CORE
EMOM 12 min
1 min DU practice
1 min GHD sit ups or overhead plate sit ups
1 min Handstand, HSPU practice
alternating minutes
AMRAP 5 min
3 Power clean and jerk
10 DU’s
6 Power clean and jerk
10 DU’s
9 Power clean and jerk
10 DU’s
etc…
Rx 85 / 125
Rx+ 95 / 135
M 65 / 95
