Plate Agility Drills
Spend 10 minutes doing various hops & drills down a row of #45 plates.

Complete 4 Rounds for Time:
10 Chest to Bar Pull-ups
20 Sit-ups
30 Walking Lunges
400 meter Row

Open 18.4
Complete for Time:
21 Deadlifts (225/155)
21 Handstand Push-ups
15 Deadlifts (225/155)
15 Handstand Push-ups
9 Deadlifts (225/155)
9 Handstand Push-ups
21 Deadlifts (315/205)
50 ft. Handstand Walk
15 Deadlifts (315/205)
50 ft. Handstand Walk
9 Deadlifts (315/205)
50 ft. Handstand Walk
*Time Cap = 9 minutes

(See games.crossfit.com for full rules.)

Happy St. Patrick’s Day!
Endurance WOD (7:45a)
“The Luck of the Irish”
Complete 5 Rounds for Time:
17 KB Swings (50/35)
17 Knees to Elbows
17 Sumo Deadlift High Pulls (50/35)
17 Goblet Squats (50/35)

Community WOD (10:00a)
17 Minute AMRAP:
17 KB Swings
17 Sit-ups
17 Sumo Deadlift High Pulls
17 Goblet Squats

Clean and Jerk
3-3-3-3-3

Bench Press
5-5-5-5
*65-70% of 1RM with 2-3 warm-up sets

8 Minute AMRAP:
30 Double Unders
20 Calorie Row
10 Ring Dips

Complete 5 Rounds for Time:
400 meter Run
15 Thrusters (95/65)

Spend 15 minutes working on Rope Climbs and Handstand Push-ups

Gymnastics Tabata Mash-up:
Alternate between a pulling motion, a pushing motion and an abdominal motion for 12 minutes.

Pulling examples: Kipping Swing, Ring Row, Pull-up of any style, Rope Climb, Toes to Bar, Knees to Elbow, Muscle-up and MU Transitions Drills
Pushing examples: Push-up, Ring Dip, Plank Hold, Wall Walk, HS Hold, HSPU
Abdominal examples: sit-up of any style, V-up, hollow rock, L-sit

Open 18.3
Complete 2 Rounds for Time:
100 Double Unders
20 Overhead Squats (115/80)
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 DB Snatches (50/35)
100 Double Unders
10 Bar Muscle-ups
*Time Cap: 14 minutes

(See games.crossfit.com for full rules.)

Endurance WOD (7:45a)
“It’s a Trap”
Complete for Time:
100 Burpees
200 meter Run to start,
then again every 2 minutes.

Community WOD (10:00a)
Complete for Time:
100 Burpees
100 meter Run to start,
then again every 2 minutes.
*15 Minute Time Cap

“Helen”
Complete 3 Rounds for Time:
400 meter Run
21 KB Swings (50/35)
12 Pull-ups