Wod March 18th
Strength: 3×5 Bench Press
Wod:
3 Rounds for time
20 Box Jumps
10 Chest to Bar Pull ups
5 HSPU
Core:
100 Ab Mat sit ups for time
WOD March 17th St. Patrick’s Day!!!
CrossFit Games Open workout #1
10min AMRAP:
30 Double Unders
15 Ground to Overhead 75/55#
Every Rep Counts!!!
CrossFit Open
We will be hosting the first workout of the open 3/17-3/21 @0900 everyday. Send me an email if you wish to participate. Even if you dont want to participate come in and support the athletes competing, should be a good time!!!
WOD March 16th
Strength: Back Squat 5,5,5,3,3,3
WOD:
Row 2K
Rest 30 Seconds
Max GHD Situps For 2 Min
Rest 30 Seconds
Max Air Squats For 2 Min
Rest 30 Seconds
Max Double Unders For 2 Min
Core: Tabata Planks
CrossFit Open
CrossFit StompinGround will be hosting the first open workout with the first run through being at 0900 on March 17th. We do need judges so if you can make it out to help please do. See you there and good luck!!!
WOD March 15th
Remember if you are coming in on St. Patricks Day (March 17th) you will have to wear green or there is a 50 Burpee Penalty…. Underwear does not count BTW 
Strength: 5,5,5,3,3,3 Bent Over Rows
WOD:
5 Rounds
5 DB Deadlifts 40/25/15
5 DB Hang Cleans 40/25/15
5 DB Push Press 40/25/15
5 DB Burpees 40/25/15
Core: 3 Max L Sits, 15 Band Rollers
WOD March 14th
Strength: 5,5,3,3,1,1 OHS
WOD: Work your way down and then work back up to the beginning x 2
10 Dumbbell Thrusters 45/25#
9 Sit ups
8 Push Ups
7 KB Swings
6 Box Jumps
5 Wall Balls
4 Pull Ups
3 HSPU
2 Man On Fire Burpees
1 Suicide
CORE: 3×15 Toes to ball 3×20 Russian Twists
WOD March 13th
Strength: 5, 5, 3, 3, 1, 1 Hang Clean
WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
Russell Berger 3:43, Ben Smith 3:50, Austin Malleolo 4:01, Chad Wittman 4:09, Keegan Martin 4:10 (age 17), Kristan Clever 5:39 (16lb ball), Rebecca Voigt 6:08 (16lb ball).
CORE: Tabata Plank
WOD March 12th
WE ARE REGISTERED FOR THE CROSSFIT OPEN SECTIONAL COMPETITION. THIS IS A SIX WEEK COMPETITION COMPRISING OF ONE WORKOUT PER WEEK. THE FIRST WORKOUT WILL BE ANNOUNCED ON MARCH 15TH AT 1700. THE TOP 60 CUMULATIVE SCORES FROM THE SIX WEEKS GOES TO THE REGIONAL COMPETITION. DAN AND I WILL BE DOING THE FIRST WORKOUT ON MARCH 17TH, TIME TBA. IF YOU GUYS WANT TO HAVE A GO AT THE OPEN SECTIONALS YOU NEED TO REGISTER ON THE CROSSFIT GAMES OPEN WEBSITE AND WE WILL BE HOSTING THE WORKOUTS AT OUR BOX. IF YOU WOULD JUST LIKE TO TRY THE WORKOUT WITHOUT REGISTERING THAT IS OKAY TOO COME ON IN AND EXPERIENCE THE THRILL OF COMPETITION.
Strength: 3×5 Deadlift
WOD: 5 Rounds
5 Push Press 155/95#
8 Burpee Box Jumps 24/18″
10 Ball Slams 20/15#
Core: 3×15 Back Ext. 3×10 Floor Wipers
WOD March 11th
Strength: 5×5 Thruster
18-15-12-9 Reps of:
Push Ups on a slam ball
Squat Snatch 75/45#
Double Unders
CORE: 3×10 Knees to Elbows and 3×10 Half Moons 20/15#