Thankful Thursday 3-24-16
Strength
DL
5-5-2-2-2-2
2 Rope climbs
WOD
200m Run
10 T2B
25 KBS (54/35)
Cashout– Reverse Bicep curls + Lateral raises
Weightlifting Wednesday 3-23-16
Strength
OHS
5-5-2-2-2
WOD
5 rounds of…
EMOM Format
1 min of ME Power Snatches (95/65) for work 45sec/ rest 15sec
1 min of ME DU’s
1 min to complete 3 wall climbs
Measure will be total reps Snatches + DU’s
WL
Snatch Pulls
2-2-2-1-1
Split Jerk
3-3-3-3
Terrific Tuesdsy 3-22-16
Benchmark WOD
“Cindy”
20min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Motivational Monday 3-21-16
Strength
Squat Clean
2-2-2-2-2-2
Work to a heavy 2
WOD
2RFT
15 Clean + Jerk (135/95)
25 Box Jumps
400m run
Cashout– ME Bench Press reps 1min (weight you did WOD)
Friday Open WOD 16.4 3-18-16
WOD
13:00min AMRAP
55 DL (225/135)
55 WB (20/14) 10ft male/ 9ft female
55 cal row
55 HSPU’s
Measure= total reps
Tie break= time done with cal row, elapse time.
Teamtwerk Thursday/ St. Patrick’s Day 3-17-16
Skill
1000m row for time
Team WOD
“Rowling”
Classes will be broken into 2 teams, which ever team loses the frame will be penalized with more work. Alternating team mates to rowl!
1. KBS 25-40
2. Push-ups 25-40
3. Run 200-400m
4. Plate G2OH 25-40
5. Pull-ups 10-25
6. Air Squats 25-40
7. Bear crawls 7-14
8. Sit-ups 25-40
9. Slam balls 25-40
10. Tuck jumps 25-40
We will play as many frames as possible! This will be epic!
Weightlifting Wednesday 3-16-16
Strength
10:00min EMOM
1 Pause Squat Snatch + 1 Snatch Balance
* Increase weight every set
WOD
10:00min AMRAP
8 DL (225/135)
6 Burpees over Bar
15 WB (20/14)
WL
Split Jetk
2-2-1-1-1
Clean Pulls
2-2-2-2-2
Tank Top Tuesday 3-15-16
Skill
Ring Row/ Kip/ Pull-up
EMOM- 9min
WOD
3 RFT
20 T2B
20 WBSU
20 Superman
200m run
Cashout– Group Stretch
Motivational Monday 3-14-16
Strength
Thrusters
7-5-3-3-3
Off the rack, increase weight every set.
WOD
12:00min AMRAP
5 Clusters (135/85)
10 HRPU’s
25 DU’s
Cashout-400m run for time
Friday 3-11-16
CrossFit workout 16.3
7min AMRAP
10 Power snatches (75/55)
3 Bar Muscle Ups
Scaling versions will be available.
Details at the box.
