The Week Ahead:

Monday, March 19th


3x 3 @ 90%


For Time:
30-20-10 Dumbbell Snatch #50/35
60-40-20 double unders


Banded Face Pulls 3 x 12

Tuesday, March 20th

Floor Press:

3x 3 @ 90%


For time:
10 Strict Press #135/95
10 Burpees
10 Chest to Bar Pull Ups
15 Push Press
15 Burpees
15 Chest to Bar Pull Ups
20 Push Jerk
20 Burpees
20 Chest to Bar Pull Ups


Kelso Rows 3x6

Wednesday, March 21st


3x 3 @ 90%


5 RFT:
2 rope climbs
8 pistols
16 Russian Kettlebell swings #70/53


Single Leg RDL 3 x 8

Thursday, March 22nd

Pull Ups:

10 minutes of strict chin ups - climb in unbroken sets of 2,4,6...etc. Once a set of rep is broken start back at 2 take short rest between sets


12:00 AMRAP
3 Wall walks
9 Wall Balls 20#/14#
complete at 75% if doing open 18.5

Crossfit 18.5 Open announcement
TUne in this evenening to:



Friday, March 23rd

Crossfit Open 18.5

*Anyone signed up for the open and needs to be judged must come to Friday Night Lights or schedule a time to be judged outside of normal WOD times. No one will be judged during the hours of normal class times. If you would like to schedule an alternative time email

Join us for a get-together immediately following 18.5 tonight. Come grab a beer, bring some food and hang out with our #CFAmily.