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Monday, March 12, 2018
180312: Squat Clean 6×2. Every 2:00. Build to heavy Double. Start @60-70%. –then– “Elizabeth” 21-15-9: Squat Cleans (135/95) Ring Dips
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Tuesday, March 13, 2018
180313: Push Press 5×3. Every 2:00. Ascending. -then– “Waterworks” For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row — 630...
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Wednesday, March 14, 2018
180314: “Eighteen Wheeler” AMRAP 18: 18/12 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar — 630 Yoga with Bee
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Thursday, March 15, 2018
180315: “Buckle Up” AMRAP 5 200’ Walking Lunge (Bodyweight) 50 Sit-ups Max Calorie Row rest 5 minutes AMRAP 5 100’ Dumbbell Walking Lunge (50’s/35’s) 50 Sit-ups Max Calorie Row rest 5 minutes AMRAP 5...
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Friday, March 16, 2018
180316: CrossFit Open 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9...
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Sunday, March 18, 2018
180318: CrossFit Open 18.4 Re-do Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time...
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Monday, March 19, 2018
180319: Deadlift 6×3. Every 2:00. Start at 65-75% –then– “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute – 5 Deadlifts (225/155)
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Tuesday, March 20, 2018
180320: “Bar Hopping” AMRAP 16: 15 Hang Power Cleans (135/95) 30/21 Calorie Bike 15 Chest to Bar Pull-ups 60 Double Unders — 630 Skills: Pressing Overhead…Press/Push Press/Push Jerk…then Tabata Mashup...
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Wednesday, March 21, 2018
180321: Deadlift 6×3. Every 2:00. Start at 65-75% –then– “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute – 5 Deadlifts (225/155) — 630 Yoga with Bee
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Thursday, March 22, 2018
180322: “Drago” 30-25-20-15-10: Russian Kettlebell Swings (70/53) AbMat Sit-ups 10 Meter Shuttle Sprints — 630 Skills: Deadlift night
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Monday, March 26, 2018
180326: Power Snatch 5×2. Every :90. Build to a heavy set of 2 –then– “Fast Lane” For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (75/55) 40 Overhead Squats (75/55) 50/35 Calorie Bike
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Tuesday, March 27, 2018
180327: “Iron Lunch” AMRAP 4: 27/20 Calorie Row 27 Wallballs (20/14) 27 Pull Ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Wallballs (20/14) 21 Pull Ups rest 4 minutes AMRAP 4: 15/10 Calorie Row 15...
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Wednesday, March 28, 2018
180328: Push Jerk 5-4-3-2-1. 12 minutes to complete. -then- “Down Stream” 3 Rounds: 400 Meter Run 20 Push Jerks (135/95) 60 Double Unders — 630 Yoga with Bee
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Thursday, March 29, 2018
180329: “Dead Center” For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) *20/15 Calorie Bike after each round — 630 Skills: Snatch night
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Friday, March 30, 2018
180330: “Mclintock!” AMRAP 20: 20 Thrusters (115/80) 20 Box Jumps (24/20) 20 Push ups 200m Farmer’s Carry (70/53)
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Saturday, March 31, 2018
180331: “Hansel and Gretel” Teams of 3: 800 Meter Medball Run (20/14) 100 Power Cleans (95/65) 800 Meter Medball Run 75 Power Cleans (115/80) 800 Meter Medball Run 50 Power Cleans (135/95) 800 Meter...
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