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Monday, March 6, 2017
170306 In 10 minutes find a heavy single of: Snatch balance + OHS –then- “Trifecta” Teams of 3: 100 Calorie Bike 75 Calorie Row 50 Power Snatches (115/80#) 100 Calorie Bike 75 Calorie Row 50 Clean and...
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Tuesday, March 7, 2017
170307 8 rep max bench press –then– 4 Rounds: 200 m run 30 Sit-ups 15 Kettlebell Swings (70/53#) –Optional finisher– 3x ATYT superset with 3x 40 band crunches — 630 Skills: Snatch
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Wednesday, March 8, 2017
170308 “Grindstone” EMOM 10, Alternating: 40 seconds on, 20 seconds off: Sumo Deadlifts Candlesticks –then– “Criss Cross” AMRAP 15: 30 Double-unders 15 Power Cleans (115/75#) 30 Double-unders 15...
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Thursday, March 9, 2017
170309 “Freedom Sauce” AMRAP 3: 21 Overhead Squats (95/65#) 21 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 18 Overhead Squats (115/80#) 18 Over-the-Erg Burpees Max Calorie Row Rest 3:00...
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**Thursday Open Viewing**
For the next two weeks, come join us on Thursday night @ 7:30 pm for an informal CrossFit Open Announcement viewing…BYOeverything (and yes, there is still a 7:30 class, so you can view while you WOD....
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Friday, March 10, 2017
170310: Workout 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to...
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Sunday, March 12, 2017
170312: Workout 17.3 Do-Over *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.)...
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Monday, March 13, 2017
170313 Front Squat E2MOM do 3 heavy reps. All sets should be heavy. Ascend when possible. –then– “Bike Ride” 200/150 Calorie Bike for Time *Every 2:00: 15 Sit-Ups –or– “Boat Tour” 200/150 Calorie Row...
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Tuesday, March 14, 2017
170314: “Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Squats –then– Crossover symmetry brief and: Snow Angel 3×20 ATYT 3×10 — 630 Skills: Gymnastics…kipping pull up progressions
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Wednesday, March 15, 2017
170315: Box Squat 5×3 NOTE: Aim for 60% of your 1RM back squat. Make sure you are doing a box squat and not just squatting to a box. Ask your coach if you are doing it correctly. Keep knees back....
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Thursday, March 16, 2017
170316: 15 minutes to work up to a heavy: 3 position Squat clean (high hang, above knee, below knee) NOTE: Work from the top down pausing for 1 second at each position. Must catch in a full squat....
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Friday, March 17, 2017
170317: Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to...
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Sunday, March 19, 2017
170319: Workout 17.4 Re-do Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb....
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Monday, March 20, 2017
170320: “Front Line” 3 Rounds: 400 Meter Row 21 Hang Power Cleans (115/80#) 18 Step-Back Lunges (115/80#) 15 Over-the-Bar Burpees NOTE: Challenge yourself with the load here as long as you are able to...
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Tuesday, March 21, 2017
170321: Bench Press 4×5 NOTE: Aim for 75% –then– “Talisman” For Time: 50 Strict Handstand Push-ups* *Every break: 5 Strict Pull-ups 3 Rounds: Run 200m 10 Strict Dumbbell Presses (choice weight) 10 DB...
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Wednesday, March 22, 2017
170322: In 15 minutes, work up to a heavy: 3 position Snatch (high hang, above knee, below knee) NOTE: Work from the top down pausing for 1 second at each position. Must catch in a full squat. Focus...
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Thursday, March 23, 2017
170323: “Street Fight” AMRAP 20: Teams of 2 Athlete’s complete full rounds, then switch: 12/9 Calorie Row 9 Box Jump-overs (24/20″) 6 Dumbbell Hang Squat Cleans (aim for 50/35#) –then– Optional core —...
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Friday, March 24, 2017
170324: Workout 17.5 10 rounds for time of: 9 thrusters 35 double-unders NOTE: Men use 95 lb. Women use 65 lb.
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