Today’s WOD*

Each day a new WOD is posted and it’s part of a complete program designed to improve your strength and conditioning.

View today’s WOD for each class below and we look forward to seeing you at the gym.

3/21/19 CrossFit

Nuclear CrossFit – CrossFit

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Metcon (Time)

Teams of 2:

6 Rounds:

12 Box Jumps (30/24)

21 Air Squats

500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

3/19/19 CrossFit

Nuclear CrossFit – CrossFit

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Metcon (AMRAP – Reps)

EMOM x 25:

Minute 1: 12/9 Calorie Assault Bike

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: 15/12 Calorie Row

Minute 4: 30 Reverse Lunges

Minute 5: Rest

*Score is total stations completed as written within the minute. A perfect score is 20.*

3/18/19 QuickFit

Nuclear CrossFit – QuickFit

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Metcon (AMRAP – Reps)

16 min EMOM for reps

Min 1- MAX Sit-Ups

Min 2- MAX Burpees

Min 3- MAX Alt. Box Step Ups

Min 4- Rest

3/16/19 CrossFit 19.4

Nuclear CrossFit – CrossFit

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CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

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