WOD ARCHIVE


Thursday March 29


Workout of the Day Warmup Dynamic Stretch + Run 200 meters10 Burpees10 Deadlifts Prep Deadlifts3-4 sets of 5 reps Build to workout weightScale to moderately heavy weight that allows you to complete 20 reps in 2-3 sets Training At minute 0: Run 400 meters20 Burpees w/ lateral hop over bar20 Deadlifts (275/185) At minute 10: 20 Burpees w/ lateral hop over bar20 Deadlifts (275/185)Run 400 meters At minute 20: 20 Deadlifts (275/185)Run 400

Wednesday March 28


Workout of the Day Warmup 3 sets in 15 minutes: 10 Overhead Squats10 Hip Extensions10 GHD Situps10 Strict Chinups (scale reps/3-5 neg/15 ring rows)10 Strict Dips (scale reps/3-5 neg/20-30 sec support hold) Prep 20/15 Calorie Row + 2 sets: 5 Sandbag Squats + 50' Carry Build to workout weight Training Complete as many rounds as possible in 15 minutes of: 20/15 Calorie Row5 Sandbag Squats (150/100)50' Sandbag Carry5 Sandbag S

Tuesday March 27


Workout of the Day Warmup Dynamic Stretch + 2 sets: 20-30 Double Unders6-8 T2B6-8 HSPU Prep Power SnatchSet 1: 10 reps w/ empty barSets 2 & 3: 6-8 reps (build to workout weight) Scale accordingly to light weight that allows you to complete 25 reps in 2-3 sets Training 3 rounds for time: 100 Double Unders25 Toes to Bar25 Handstand Pushups25 Power Snatch (75/55) * There is a 25 minute time cap. Scale accordingly.   Pos

Monday March 26


The 5th and final week of the Open is almost in the books! If you still need to perform 18.5 or are looking for one more shot at it on Monday, please email Dennis@crossfitgardencity.com and we'll plan accordingly. Don't forget to submit your scores by 8pm tonight at games.crossfit.com or through the CrossFit Games app. ____________________________________________ Workout of the Day Warmup Dynamic Stretch + 10 x Front Squats5 x High Hang S

Sunday March 25


Sunday Schedule Reminder! If you need to make-up or would like to take another crack at 18.5, we will be running heats on Sunday at 12pm and 5pm. Olympic Lifting will be taking place at 6pm. ___________________________________________ Workout of the Day Warmup Dynamic Stretch + 2 sets:10 Push Press (empty bar)10 KB Swings10 Box Jumps Prep Push Press2-3 sets of 6-8 reps Build to workout weightScale to moderately challenging weight that

Saturday March 24


Workout of the Day Warmup Dynamic Stretch + 20/15 Calorie Row10 Burpees10 Power Cleans (empty bar) Prep Power Cleans2-3 sets of 6-8 reps Build to workout weight Training 4 sets: On a 3 minute timer:20/15 Calorie Row15 Burpees*Max Power Cleans (135/95) in remaining time Rest 3 minutes b/w sets * Scale Burpee reps so you have at least 45 seconds to perform Power Cleans each set. Post reps completed each set to comments. ______________

Friday March 23


Workout of the Day Warmup Row for 3 minutes (1 min slow, 1 min moderate, 1 minute fast) +Dynamic Stretch + 2 sets: 10 Thrusters (empty barbell)Warmup Pullups b/w sets Prep 3 sets at workout pace: 6 Thrusters (at workout weight)3-6 Pullups Training "Open Workout 18.5" RX Complete as many reps as possible in 7 minutes of the following rep scheme:3 Thrusters (100/65)3 Chest to bar Pull-ups 6 Thrusters6 Chest to bar Pull-ups

Thursday March 22


Thursday Schedule Reminder Our early morning classes are canceled. Our first class will be 9am and we will operate on a regular schedule for the remainder of the day. ____________________________________________ Workout of the Day Warmup Dynamic Stretch + 2 sets: 6-8 T2B 6-8 Pushups6-8 Alternating DB Snatches (build to workout weight) Part 1 Bench PressBuild to a 10 rep max in 5 minutesBuild to a 5 rep max in 5 minutesBuild t

Wednesday March 21


Wednesday Schedule Update As of now, we will be operating on a regular schedule. Please stay tuned to our Instagram/Facebook pages throughout the day for updates. ___________________________________________ Workout of the Day Warmup 3 sets in 15 minutes: 10 Overhead Squats10 Hip Extensions10 GHD Situps10 Strict Chinups (scale reps/3-5 neg/15 ring rows)10 Strict Dips (scale reps/3-5 neg/20-30 sec support hold) Prep 2 sets: 1 min

Tuesday March 20


Workout of the Day Warmup Dynamic Stretch + 2 sets: 10 Hang Power Clean & Jerks (set 1 empty barbell, set 2 workout weight)15 Calorie Row Part 1 Hang Power Clean3-3-3-2-2-2-1-1-1 Perform a set every 90 seconds Loading Guidelines: Sets 1-3: 3 reps @ 60-70%Sets 4-6: 2 reps @ 75-85%Sets 7-9: 1 rep @ 90%+ Only continue adding weight if your technique and receiving position are solidIf new to this lift, perform 9 sets of 3 reps,

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