WOD: 'Fly South'

800m Run

50 Push-Ups

400m Run

50 Kettlebell Swings (70/55)

400m Run

50 Burpees

800m Run


***404 BARBELL SKILLS & STRENGTH @ 8AM***

5 Minute EMOM

2 Turkish Get-Ups

5 Minute EMOM

2 Power Clean & Jerks @ 40%-60% (performed as quality singles)

Then, 7 x Power Clean + Hang Squat Clean + Push Press + Jerk


Updated: Mar 23, 2018


WOD: CrossFit Open 18.5

7 Minutes to Complete as many reps as possible -

3 Thrusters (100/65)

3 Chest to Bar Pull-Ups

6 Thrusters (100/65)

6 Chest to Bar Pull-Ups

9 Thrusters (100/65)

9 Chest to Bar Pull-Ups

12 Thrusters (100/65)

12 Chest to Bar Pull-Ups

Continue adding three reps until time has expired.


Scaled - (65/45) & Jumping Pull-Ups

Masters - (65/45) & Pull-Ups


***404 MISSFITS @ 10AM***

400m Medball Run (14#), then...

20-18-16-14-12-10-8-6-4-2 of the following -

Squat Jumps

Hand Release Push-Ups

2-4-6-8-10-12-14-16-18-20 of the following -

Split Jumps

Abmat Sit-Ups


PRE: Open Prep

Spend 5 Minutes w/ LAX ball or roller on lower body

1000m Row

Spend 5 Minutes w/ LAX ball or roller on upper body

800m Run

2 Rounds for quality -

10 Side Lunges

10 Slow Mountain Climbers

Finish with 5 Minutes of Speed Ladder drills + 3 Shuttle Sprints


WOD: 10 Minute AMRAP

15 Abmat Sit-Ups

10 Dumbbell Snatches (50/35)

5 Burpees over Dumbell


Spirit of the WOD - Choose intensity for the workout based on intention of completing 18.5 tomorrow.


AFTER PARTY: 20 Scorpions