19.3

WOAH, hello 19.3…. Lunges, Step ups, HSPU, and HS Walk….what a combo! If you are competing Saturday night with us please review the standards on games.crossfit.com

Rx - Single arm 200ft. OH Lunge, 50 DB Box step up, 50 Strict HSPU, 200ft. HS Walk (50/35) (Masters 35/20 +Elevated HSPU)

Scaled - Front Rack 200ft. Lunge, 50 DB Box step up, 50 Elevated Strict HSPU (Masters 10lb strict press), 200ft. Bear Carwl (50/35) (Masters 20/10)

If you will not be here for tomorrow night let us know as soon as possible. Heats will be sent out today!

WOD - 4:00 on 4:00 off x 5 rounds

  • 30/21 Cal Row

  • 20 Box Jumps

  • Max burpees with time remaining

Throw back to the 2017 open where we saw DB lunges as well!

Throw back to the 2017 open where we saw DB lunges as well!

Fulfillment

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“Excitement comes from the achievement. Fulfillment comes from the journey.”- Winning the award is exciting. Fulfillment is looking back at the hard work put in.

Skill/Strength- 4 min AMRAP

  • 5Ring Dips or box

  • 10 Ring Rows

REST 2:00

4 min AMRAP

  • :20 sec Hollow Hold (or dead bug)

  • :20 sec Handstand Hold (against wall or freestanding)

WOD- 5 Rounds for total reps

  • 1:00 Cal Row

  • 1:00 Medball Squat Cleans (20/14)

  • 1:00 Sit Ups

  • 1:00 REST

Team Dom for the win!

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Team Dom comes out on top after week 2! It’s a close race so far! With Pat taking the W after week 1 and now Dom’s team with a big win, this is going to be a fight to the end!

Pat’s team total this week was 261 while Dom’s team totaled 249! (Lowest points wins)

Let’s see what week three has in store for us! Keep up the great work everyone!

Strength- Strict Press

  • Build to a heavy set of 3

WOD- 5RFT

  • 10 Strict Press (75/55)

  • 20 Front Rack Reverse Lunges

We’re open

Morning crew, please use caution when making the call to come workout this morning.

We still have some athletes left to throw down tonight during open gym for 19.2

We saw a lot of amazing things happen Saturday night. So many members pushed to the limit and threw up new PRs with the squat clean. We’re so very proud of everyone. It’s been a ton of fun these last two weeks and we’re excited to see what week three will throw at us!

Body Armor- 4 RNFT

  • :20s Single Arm OH hold ea. side

  • 10 Goblet Squats

  • 50’ weighted crawl

  • 15 Seated banded rows

WOD -3 RFT

  • 24/17 Cal Row

  • 21 Wall Balls

  • 18 Alt DB snatch

  • 15 Burpees

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