Thursday

Mar 31, 2016

Pre WOD In 15 minutes accumulate as many handstand pushups and pistols as possible Workout of the Day Every 4:00 for 20:00 complete the following.. 250/200 meter row 12 hang power cleans (#115/#85) 9 ring dips AMRAP burpees Score= total burpees completed  


Wednesday

Mar 30, 2016

Pre WOD Push press 5 X 3 Workout of the Day "Climbing Karen" 150 wall ball shots for time (#20/#14)(10'/9') Every break complete 1 rope climb RX - legless L-sit from sitting 1st scale - legless L-sit from standing 2nd scale - legless 3rd scale - use feet and legs 4th scale - 8 strict pullups 5th scale - 8 strict pullups using bands  


Tuesday

Mar 29, 2016

Pre WOD Weighted overhead step ups 4 X 10 (alternate legs) Workout of the Day 6 rounds as many reps as possible 2:00 10 sumo deadlift high pulls (#75/#55) 10 box jumps (24"/20") 1:00 rest


Monday

Mar 28, 2016

Pre WOD Every minute on the minute for 10 minutes Even: 5 deadlifts Odd: AMRAP hand release push ups Workout of the Day 4 rounds for time 30 calorie row 30 kettlebell swings (24kg/16kg) 30 abmat situps  


Friday

Mar 25, 2016

Pre WOD Double tabata -flutter kick -superman hold Workout of the Day CrossFit Games Open 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.


Thursday

Mar 24, 2016

Pre WOD Every minute on the minute, complete Even: 10 banded good mornings Odd: 10 toes to bar Workout of the Day 6 rounds 3:00 20/15 calorie row AMRAP back squats (#135/#95) 1:00 rest    


Wednesday

Mar 23, 2016

Pre WOD 5 rounds, not for time Bent over kettlebell rows 5 X 20 (10R/10L) ME set of banded pushups Workout of the Day Alternating tabata -med ball russian twists (#20/#14) -med ball mountain climbers -ring rows -single leg med ball romanian deadlifts      


Tuesday

Mar 22, 2016

Pre WOD Every minute on the minute for 12 minutes Odd: 1 power clean, 1 hang power clean Even: 5-10 strict pullups Workout of the Day 16 minutes as many rounds as possible 10 X 10 meter shuttle sprint 10 kettlebell swings (32kg/24kg) 10 X 10 meter shuttle sprint 10 burpees


Monday

Mar 21, 2016

Pre WOD Bench press 5 X 5 After each set, hold front plank on hands for 1:00 Workout of the Day Every minute on the minute for 14 minutes, complete as many reps as possible of... Even: dumbbell thrusters (#30/#20) Odd: box jumps (24"/20")  


Saturday

Mar 19, 2016

Workout of the Day In teams of 3, complete 5 rounds for max reps 1:00 kettlebell¬†swings 1:00 box jumps 1:00 pushups 1:00 rest Teammates rotate through 1st 3 movements working separately, situps done as a team with locked arms  


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