Tuesday

With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

RX= 50/30

Learn to enjoy every minute of your life. Be happy now. Don't wait for something outside of yourself to make you happy in the future. Think how really precious is the time you have to spend, whether it's at work or with your family. Every minute should be enjoyed and savored. 
                                           ~Earl Nightingale

Monday 19.4... Part 2

CrossFit OPEN WOD 19.4
For TOTAL TIME:

3 Rounds of:
 10 Snatches
 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

VARIATIONS
Rx’d: 95/65 lbs.
Scaled: 65/45 lbs. perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+ Men: Snatch 65 lbs, Chest-2-Bar Pull-UPs

FUNday 19.4

Beware the Ides of March...

CrossFit OPEN WOD 19.4
For TOTAL TIME:

3 Rounds of:
 10 Snatches
 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

VARIATIONS
Rx’d: 95/65 lbs.
Scaled: 65/45 lbs. perform chin-over-bar pull-ups, may step over bar on the burpees

19.4 CrossFit Open Workout Live from Brazil: Gui Malheiros Vs EZ Muhammad

Thursday

BOX Squats: 10-5-5-3-3-3
       
              then...

EMOM for 10min Complete:
 EVEN: 25 Double Unders
   ODD: 10 Hang Cleans 95/65

There is no circumstance of disability, gender, age, stature, weight or fitness level that reduces the need, safety or effectiveness of functional movement. GREG GLASSMAN, from "A Beginner's Guide to CrossFit," 2004

Wednesday

3 Rounds for TIME of:
 Anchor RUN
 10 Pull-UPs
 15 Push-UPs

Tuesday

Bench Program

        then...

 4 Rounds of
Complete every :90 seconds:
    6 Around the Worlds (POH, 25/10)
  20 Russian Twist
 :20 Hollow Hold

"We’ve all been handed the power to change lives and I’ve been given the opportunity to put that power to work, time and time again. I have felt the honor of true service to other human beings and assisted them in reclaiming their lives through fitness. I’ve come to believe that there is no greater gift you can give."
                                                    ~Rory Mckernan

Monday... 19.3

CrossFit OPEN WOD 19.3

For TIME:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

TIME Cap: 10 minutes
DB RX= 50/35, BOX= 24"/20"

Workout Description & Scorecard