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Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

120ft Single Arm DB Overhead Carry (R) (50/35)

5 DB Front Squats (R)

120ft Single Arm DB Overhead Carry (L)

5 DB Front Squats (L)

–reps increase by 5 per round

–4 min rest

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

3-6-9-12-15-18-21…

Burpees

Hang Power Cleans (135/85)

Friday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

5 Rounds

Start a new round every 2:30

200m Run

10 Toes to Bar

Score: Total Time

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

4 Burpees

8 Box Jumps (24/20″)

12 DB Snatches (50/35)

—rest 2 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 Chest to Bar Pullups

10 Single Arm DB Thrusters (50/35)

15 Pushups

At Home WOD

Metcon (AMRAP – Reps)

“Bottom to Bottom Squat” Tabata each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal”

Complete for 8 – :20 intervals.

–rest 5 mins and do again.

Score is total reps.

Planks (–complete for 2 rounds.)

:40 on, :20 off

–Front Plank

–Side Plank

–Feet 6″ off ground

–Hollow Position

Friday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

1000/800m Row

400m Run

200m Farmer’s Carry

400m Run

1000/800m Row

At Home WOD

Metcon (Time)

3 rounds

400m Run

Accumulate 1 min in a plank hold

Accumulate :45 in a handstand hold

Thursday

High Point CrossFit – CrossFit

Metcon

Karabel (Time)

10 Rounds:

3 Power Snatch (135/95)

15 Wallballs

At Home WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Pushups

Jumping Lunges

Burpees

Wednesday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

3 Rounds

800m Run

12 Box Jump Overs (24/20″)

12 Front Squats (115/75)

At Home WOD

Metcon (Time)

3 Rounds

800m Run

12 Broad Jumps

36 Air Squats

For Broad Jumps set marks on the ground 4/3ft apart. Try to jump from line to line.

St. Patrick’s Day

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

Happy St. Patrick’s Day!

May your blessings outnumber


The Shamrocks that grow.


And may trouble avoid you


Wherever you go.

“Luck of the Irish WOD”

Your movement at each step will be up to fate…

50 Cal Row/Bike

45 KB Swings (53/35) / Wallballs

40 Pushups / AbMat Situps

35 DB Snatch (50/35) / DB Hang Clean and Jerk

30 Box Step-Ups with KB / Box Step-Ups with Wallball

25 Single Arm DB Push Press / Single Arm DB Thrusters

20 Burpees / Burpee Box Jumps (24/20″)

15 Goblet Squats / Pistols

10 Pullups / 10 Chest to Bar Pullups

At Home WOD

Metcon (AMRAP – Rounds)

Draw cards from a standard 52-card deck. Each card drawn determines which exercise to do and the number of reps.

Suit determines the exercise:

Hearts = Pushups

Diamonds = Situps

Clubs = Air Squats

Spades = Lunges

Card value determines the number of reps (face cards = 10, Aces = 11).

Get through as many cards as you can in 20 mins.

Monday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

4 rounds

400m Run

100ft Overhead Walking Lunge (50/35)

15 Toes to Bar

At Home WOD

Metcon (Time)

300 Air Squats

–each minute including 0:00, stop and complete 5 pushups.

Saturday

High Point CrossFit – CrossFit

Metcon (Time)

Individual or Partner WOD

3 Rounds

14 Box Jump Overs (24/20″)

14 KB Snatches (53/35)

—then

3 Rounds

14 Wallballs

14 Burpees

—then

3 Rounds

14 Cal Bike

14 Single Arm DB Thrusters (50/35)

Friday

High Point CrossFit – CrossFit

Weightlifting

Metcon (Weight)

Work to a heavy Curtis P

(1 Power Clean, 1 Lunge on each leg, 1 Push Press)

Metcon

Metcon (Time)

0:00 – 5:00

3 rounds

15 Thrusters (75/55)

8 Burpee Box Jump Overs (24/20″)

—rest 5:00 – 7:00

7:00 – 12:00

3 rounds

15 Deadlifts (185/115)

8 Handstand Pushups

—rest 12:00 – 14:00

14:00 – 19:00

3 rounds

15/12 Cal Row

10 KB Swings (70/53)