WOD ARCHIVE


Monday March 19


Open Workout 18.4 Week 4 of the Open is almost in the books! If you still need to perform the workout 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 + 2 sets: 50' Walki

Sunday March 18


Sunday Schedule Reminder! If you need to make-up or would like to take another crack at 18.4, we will be running heats on Sunday at 12pm and 5pm. __________________________________________ Workout of the Day "Mainsite Sunday"  Warmup Dynamic Stretch + MB Clean Progression5 x Deadlift5 x Deadlift Shrug5 x Front Squat5 x Shrug Pull Under10 x Med Ball Clean Prep Push JerkSet 1: 10 reps w/ empty barSet 2: 6-8 reps w/ warmup weightSet 3

Saturday March 17


Workout of the Day Warmup Dynamic Stretch + 2 sets alternating with partner: 3-5 DB Manmakers (build to workout weight)10 Calorie Row Training In teams of 2, complete:40 DB Manmakers (switch every 5 reps)120 Calorie Row (switch every 15 calories)40 DB Manmakers (switch every 5 reps) RX weights = 35/25 Post time to SugarWOD. DB Manmaker1. Place DB's on floor2. Kick out legs to top of pushup3. Perform a pushup4. Perform a DB Row with

Friday March 16


Friday Schedule Reminder We will be performing Open Workout 18.4 in all classes today, including an 8pm class. Let's gooooooooooo!!!!!! ____________________________________________ Workout of the Day Warmup Dynamic Stretch + 12 Deadlifts (empty bar)3-5 HSPU/Hand Release Pushups9 Deadlifts (warmup weight)3-5 HSPU/Hand Release Pushups6 Deadlifts (weight 1)3-5 HSPU/Hand Release Pushups + 3-5 Deadlifts (weight 2)15-25' HS Walk/Bear Crawl3-5

Thursday March 15


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 Warmup T2B + 2 sets: 5 Sandbag Squats + 50' Carry Build to workout weight Training Complete as many rounds as possible in 15 minutes of: 15 Toes to Bar5 Sandbag Squats (150/100)50' Sandbag Carry5 Sandbag Squats50' S

Wednesday March 14


Workout of the Day Warmup 3 sets: 10,8,6 Pushups10,8,6 KB Swings30 second Bike Sprint (increase pace each set) Prep DB Bench Press3-4 sets of 6-8 reps Build to workout weightChoose a weight that allows you to complete 10-15 tough unbroken reps every set. You can add or lower the weight during the workout, as needed. Training Perform a set every 5 minutes for 25 minutes (5 sets)10-15 Unbroken DB Bench Press (as heavy as possible)1

Tuesday March 13


Workout of the Day Warmup Dynamic Stretch + 2 sets: 10 Deadlifts (empty bar)5 HSPU/Hand Release Pushups10 Thrusters (empty bar)5 Pullups Prep Deadlift + Thruster2 sets of 6-8 reps of each movement Build to workout weightUse two separate bars Training 21-15-9 reps for time: Deadlifts (225/155)Handstand PushupsThrusters (95/65)CTB Pullups Post time to SugarWOD. Scaling HSPU Scale reps accordingly Scale ROM (1-2 AbMats) Su

Monday March 12


Open Workout 18.3 Week 3 of the Open is almost in the books! If you still need to perform the workout 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 Burpees20 Calorie Ro

Sunday March 11


Sunday Schedule Reminder If you need to make-up or would like to take another crack at it, we will be running heats at 12pm and 5pm. ____________________________________________ Workout of the Day Warmup Dynamic Stretch + Warmup Rope Climbs + Prep Clean & Jerk (empty bar) Prep Clean & JerkSet 1: 5 reps w/ set 1 weight (light)Set 2: 4 reps w/ set 2 weight (moderately light)Set 3: 3 reps w/ set 3 weight (moderate)Set 4: 2 reps w/

Saturday March 10


Open Workout 18.3 Great job on 18.3 everyone! If you need to make-up or would like to take another crack at it, we will be running heats on Sunday at 12pm and 5pm. _____________________________________________ Workout of the Day Warmup Dynamic Stretch + 2 sets (alternating with your partner):10 KB Swings8 AbMat Situps6 Pushups4 Sandbag Squats (build to workout weight) Training With a partner complete 3 rounds for time: 30 KB Swings (24k

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