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Friday, March 4, 2016
**Sign in to class in advance via WODIFY** 160304: CrossFit Open 16.2
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Saturday, March 5, 2016
**Sign in to class in advance via WODIFY** 160305: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, March 6, 2016
**Sign in to class in advance via WODIFY** 160306: 10 minutes of Pistol practice or 3×10 weighted pistols –then– “Fearless” With a partner 3 Rounds: 60 Double Unders 50 Burpees 40 Toes to Bar 30 Pistols
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Monday, March 7, 2016
**Sign in to class in advance via WODIFY** 160307: EMOM 10: Snatch x 2 NOTE: ascend in weight. Start at 60-65% –then– “Toxic” AMRAP 12: 3 Hang Squat Snatches (135#/95#) 6 Ring Dips 9 Toes to Bar
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Tuesday, March 8, 2016
**Sign in to class in advance via WODIFY** 160308: 3 Rep Max Deadlift –then– “Jackie” Row 1,000 Meters 50 Thrusters (45#/35#) 30 Pull-Ups –then– Optional core Tabata :20 crunches :10 flutterkicks — 630...
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Wednesday, March 9, 2016
**Sign in to class in advance via WODIFY** 160309: 3×20 DB walking lunge (per leg) –then– “Omen” AMRAP 20: 3 Rope Climbs 20 Pistols 40 Double Unders — 630 Yoga with Bee
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Thursday, March 10, 2016
**Sign in to class in advance via WODIFY** 160310: “Daniel” 50 Pull-Ups 400 Meter Run 21 Thrusters (95#/65#) 800 Meter Run 21 Thrusters (95#/65#) 400 Meter Run 50 Pull-Ups — 630 Skills: Wildcard
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Saturday, March 12, 2016
**Sign in to class in advance via WODIFY** 160312: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, March 13, 2016
**Sign in to class in advance via WODIFY** 160313: 10 Minutes: Max Height Box Jump –then– “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
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Monday, March 14, 2016
160314: 3×12 Barbell step ups per leg -superset with- 3×50 Banded good mornings -then- “Who Made Who” 1,000 Meter Row 75 Double-Unders 50 Sit-Ups 25 Dumbbell Thrusters (50’s/35’s)
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Tuesday, March 15, 2016
160315: 4×8 DB bench –and– 4x max rep strict pull ups –then– “Formation” 10-9-8-7-6-5-4-3-2-1 Dumbbell Hang Cleans (45#/35#) 20-18-16-14-12-10-8-6-4-2 Burpees 200 Meter Run NOTE: Run after each set of...
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Wednesday, March 16, 2016
160316: 30 min EMOM: Minute 1: 15 pull ups Minute 2: 30 Mountain climbers Minute 3: 14 alt DB snatch choice, aim for 55/35 — 630 Yoga with Bee
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Thursday, March 17, 2016
160317: Group Mobility: Coaches Choice –then– “Kelly” 5 Rounds: 400 Meter Run 30 Wall Balls (20/14) 30 Box Jumps (24/20) — 630 Skills: Pressing Overhead
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Saturday, March 19, 2016
160319: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, March 20, 2016
160320: “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards –then– For effort: 100 Push Ups -or- 50 Handstand Push Ups NOTE: Every time you break, perform...
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Monday, March 21, 2016
160321: 3×10 KB/DB Split squats –superset with– 3×10 Banded leg curls or glute ham raise –then– “Erizo” AMRAP 15: 15 Deadlifts (225#/155#) 30 Wallballs (20#/14#) 60 Double-Unders
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Tuesday, March 22, 2016
160322: 4×12 per arm DB row –then– 4×10 ATYT orange band –then– 5 Sets, Climbing in Weight: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks — 630 Skills Cancelled Tonight…will be back Thursday
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Wednesday, March 23, 2016
160323: 2 rounds 3 min each station 5 x 10 meter suicides per person Max cal bike (row if bikes not ready) Max Wall balls Max burpees Max Renegade rows, both working — 630 Yoga with Bee
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