WOD

Wednesday


Wednesday Strength Front squats 3x12 Conditioning HURL Amrap 12 15 Calorie Row 6 thrusters 95/65 Accessory SA OH KB walk 4x75’e arm IYWT 3x5

Tuesday


Tuesday Strength Deadlift 15-15-10-10 Conditioning Bounce Amrap 5 7 Box Jumps 24/20 7 t2b -3 min rest- Amrap 5 7 Box jump overs 24/20 7 ring dips or 7 hand release push-ups Accessory Half Squat Palloff Press 3x8e side

Monday


Monday Strength Push Press 10-8-8-6-6 Conditioning snarky 30-20-10 Burpees Wallballs 20/14 *7 Squat Snatch 135/95 after each round Accessory SA hammer curl 3x10e Suitcase lunge 3x10e side

Sunday


Endurance Teams of 2 4000m Row -then- 100 air squats 40 push-ups 100 sit-ups 40 push-ups 100 RKBS 53/35 40 push-ups *100/80 calorie bike done at any point during the wod 9:30 Strength Strict pull-ups 5x5-7 Conditioning 1000m Row -then- 3 Rounds 20 RKBS 53/35 20 push-ups 20 sit-ups

Friday


19.3     https://games.crossfit.com/workouts/open/2019

Thursday


Thursday Deiter Teams of 3 4 Rounds for Time 30 Deadlift 225/155 30/24 calorie bike 30 HSPU 30/24 calorie bike 30 Bench Press 185/125

Wednesday


Wednesday Row 5x:30 Row WOD All The Way Up For Time 15 Power Clean 135/95 12 Power Clean 155/105 9 Power Clean 185/135 6 Power Clean 205/145 3 Power Clean 225/155 Accessory IYWT 3x4 Bent over DB Row 3x10

Tuesday


Tuesday Strength Good Mornings 12-12-10-10 Conditioning Define Amrap 10 5 Power Snatch 115/85 25 Double-unders 5 Squat Snatch 115/85 10 Burpee over bar Accessory SA DB Bench Press 3x8/arm Banded tricep extension 3x15-20

Monday


DUE TO THE IMPENDING STORM SEASIDE WILL HAVE A DELAYED START.  5:30 am and 8:30 am will be cancelled for the safety of our members and coaches.  We will open at 9:30am for the rest of the day.     Monday Strength Back Squat 5x5 Conditioning Heat Meiser 5 Rounds for Time 8 Box Jumps 30/24 10 Pull-ups 12 Wallballs 20/14 14 kettlebell swings 70/53 Accessory Banded anti rotation KB DL 3x10e side  

Sunday


Sunday  Uncle  Endurance 30 Burpee Pull-up 75 air squats 40 Burpee pull-up 100 Push press (75/55) 150 Sit-up 3k Row 9:30 Strength Seated db hammer curl and neutral grip press 4x8 Conditioning Dizzy Dew 20 Hang power clean (135/95) 25 Push-jerk (135/95) 30 Burpee pull-up

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