Week of 3/18 Through 3/24

The post-event beasts of 19.4


This means that at our CGO 2019 WRAP-UP PARTY this Saturday at the end of 19.5 Event we will have food ready for everyone- competing at the Open or not! We just need a headcount of how many people to provide for so signup on one of these (MANY) sheets at the gym:

You also may have noticed some new faces in the office. We’ll be introducing them individually this week!


Monday 3/18

9-7-5 reps for time:
thruster, 52/38kg
chest-to-bar pullups – OR – strict pullups

then every minute on the minute for 15:00: 2 cleans

Tuesday 3/19

5/3 rope climbs
21-15-9 reps of
dumbbell snatch
hand-release pushups
5/3 rope climbs
21-15-9 reps of
dumbbell snatch
hand-release pushups
5/3 rope climbs

Wednesday 3/20

AMRAP in 20:00
800m run
30 kettlebell swings
50 situps


AMRAP in 20:00
400m run
15 kettlebell swings
25 weighted situp, 15/10kg

Thursday 3/21

every 2:00 on the minute for 40:00
a. 30 calories
b. 20 burpees
c. 10 double dumbbell hang power cleans – OR – box jumps, 30/24″
d. rest

Friday 3/22

CGO 19.5. Any guesses? I’m thinking dumbbell thrusters and strict pullups, followed by a second part- maybe a max lift?

Saturday 3/23

CGO 19.5 and the 2019 Foundation CrossFit Games Open Wrap-up Party! It starts immediately after the last heat.

Sunday 3/24

3 rounds for max total reps:
1:00 wall ball, 20lbs to 10’/14lbs to 9′
1:00 sumo deadlift high pull, 35/25kg
1:00 box jump, 20″
1:00 push press, 35/25kg
1:00 calorie row


+ Beat the Blerch 10k/Half Marathon/Marathon 8/3 & 8/4 – BeatTheBlerch
+ Repeat After Me: The Liver is NOT a Filter – Chris Masterjohn
+ 19.4 Open Tour Vellner & Bros in Canada – Buttery Bros