Week of 3/4 Through 3/10



+ If you didn’t already know Tuesday 6:30pm MOBILITY is back for the duration of the CrossFit Games Open.
+ New apparel is in! Grab yours near the office.
+ Gym jump ropes are in. They are RPM Ropes and they will replace our loaners. We also have a number for sale.
+ We’re already done with the second week of the 2019 CrossFit Games Open and we have three more to go! Keep up the great work.


Monday 3/4

EMOM for 14 minutes:
a. 1 power snatch + 3 OHS or 1 power clean + 3 front squats
b. 6 burpee over bar

with a single dumbbell for time:
50 db alternating snatch
40 db burpee
30 db lunge/side
10 muscle-ups

Post heaviest load and time to whiteboard.

Tuesday 3/5

EMOM for 18 minutes:
a. 2 deadlift + high pull + clean
b. 3 muscle-ups

AMRAP in 12 minutes:
4 tempo T-pushups
8 squat thrusts
12 squats

Post heaviest load and score (total reps) to whiteboard!

Wednesday 3/6

bench press 10×3

3 rounds for time:
50 double unders
50 k2e
50 air squats

Post max load and time to whiteboard.

Thursday 3/7

for time:
50 kettlebell swings*
400m run
400m farmer’s carry*
400m run
25 kettlebell shoulder-to-overhead*
50 calorie row
50 renengade rows
50 calorie row
25 kettlebell snatch*
400m run
400m farmer’s carry
400m run
50 perfectly-vertical kettlebell swings

Can use double kettlebells or double dumbbells. Post time to whiteboard!

Friday 3/8

CrossFit Games Open 19.3

Saturday 3/9

#19point3 Throwdown.

Sunday 3/10

AMRAP in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg

Continue adding 2 more reps to each round of the kettlebell swings. Compare to 10MAR2018, 28NOV2017. Post total swings to whiteboard.


+ EAT-Lancet’s Plant-Based Planet: 10 Thinks You Need to Know – Psychology Today
+ Want to Leave a Legacy? Be a Mentor – The New York Times
+ 19.1 Workout Analysis – CrossFit Games