4 Rounds

Thursday, March 28 2019

WOD: 4 rounds, 10 box jumps, 5 bulgarian split squats each leg, 25 glute ham bridges - not for time

Strength: 4 rounds, 2 power cleans, 3 front squats - (loading up to the individual)

Accessory: 3 rounds - 12 lateral lunges(6 each leg), :30 knee tuck hold from pull up bar

Recovery: 20 hindu push ups

Meters and Miles

Wednesday, March 27 2019

WOD: 3 rounds for time - 500m row, .5 mile assault bike

Strength: 8x5 box jumps(jump if at all possible) 8x1 Forward roll onto gymnastic mat, 8x3 Strict T2B

Recovery: 50 seated med ball twists “hugging” the med ball

On a 9-Minute Clock

Tuesday, March 26 2019

WOD: On a 9-minute clock, 3 rounds for max reps of: 1-minute handstand hold 2 minutes of wall-ball shots In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet off the ground for more than 5 seconds, start over.

Strength: 12x2 Push Jerk @ 75%

Accessory: 3x20 seated high lat pull downs

Recovery: :30 hang from pull up bar


Monday, March 25 2019

WOD: ”Annie” (compare to 1/26/19) 50-40-30-20-10 reps for time of: Double-unders Sit-ups 12 minute time cap

Strength: 5 rep back-squat use a speciality bar unless you don’t have a straight bar record

Accessory: 3x12(6 each leg) weighted step ups

Recovery: 3x1:00 plank

Annie: Annie

All in 3 Minutes

Sunday, March 24 2019

WOD: Not for time: Complete 3:00 min total time in L-Sit, 100 hip extensions, 200 Russian Swings(break it up in any order)

Strength: 8x3 back squat @ 75% of 1RM back squat

Accessory: 1x100 banded good mornings, 2x20 Reverse Hyper

Recovery: Coaches Choice

Thirty Times Three

Friday, March 22 2019

Tonight is the final night of The CrossFit Open! We will start at 5:30 p.m. and finish up around 7:00 p.m. The final workout can be found here: https://games.crossfit.com/workouts/open/2019

We will have you sign up into heats when you arrive. If you're not competing please come and cheer, high-five, fist-bump, motivate and encourage those that are!

Tonight's Theme is OC Colors (Black/Red) &/or OC Gear!

Read About What Megan Cornett Thinks About Our Sports Performance Program

WOD: 60 calorie row, 30 single kb clean and jerk 53/35, 30 calorie row, 30 kb clean and jerk

Strength: Bench press off Pins 2-4” off chest

Accessory: 3x12 Db Roll back extensions

Recovery: 1x100 banded tricep extensions

Strict Fran

Thursday, March 21 2019

Read About What Megan Cornett Thinks About Our Sports Performance Program

WOD: Strict Fran 21-15-9 reps for time of: Thrusters 95/65 Strict pull-ups

Strength: 6x6 Split squat( 3 on each leg w/ barbell on back) 6x10 Russian swings(heavy)

Recovery: 1x100 calf raises on power rack

Fran: Fran

5, 10, 100

Wednesday, March 20 2019

WOD: 5 rounds (NFT), 10 Turkish Get ups, 100 singles or 50 D/U’s

Gymnastics Prep: 3 rounds not for time: 5 single leg squats each leg, :30 L-Sit or knee tuck), 5 supine ring row with feet elevated if possible, 10 Kipping swings

Recovery: 100 walking lunge steps

Grind It Out

Tuesday, March 19 2019

Check Out What Kyle Cornett Says About OC's Sports Performance Program

WOD: 50/40 cal bike, 21-15-9 KB Snatch and HSPU(if no HSPU complete 2x KB Push Press), 500m ski. Complete for time

Strength: 9x3 Bench Press @ 75% of 1RM

Accessory: 2x20 Thumb down rear delt raises on each side

Recovery: 1x50 banded seated low rows