Saturday

Mar 31, 2018

Workout of the Day 25 minutes as many rounds as possible with a partner P1: 2 rounds of "Cindy" (5 pullups/10 pullups/15 squats) P2: 1 rounds of "DT" (12 deadlifts/9 hang power cleans/6 push jerks)(#155/#105) 200 meter run after each round *switch after every round


Friday

Mar 30, 2018

Workout of the Day 5 rounds 3:00 18/15 cal row 10 box jumps 24/20 AMRAP double KB squat 24/16 2:00 rest


Thursday

Mar 29, 2018

Workout of the Day Every minute on the minute for 32 minutes 1st min: 10 strict pullups 2nd min: 20 hollow rocks 3rd min: 10 ring dips 4th min: 10 back extensions


Wednesday

Mar 28, 2018

Pre WOD Seal row 5 X 7 Workout of the Day 10 rounds :40 AMRAP kettlebell swings (24kg/16kg) :20 rest :40 AMRAP 10 meter shuttle sprints :20 rest


Tuesday

Mar 27, 2018

  Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 squat cleans 155/105 *50 DU's after each set


Monday

Mar 26, 2018

Pre WOD Bench press 5 X 5 Workout of the Day 5 rounds for time 250 meter row 10 sumo deadlift high pulls (#95/#65)


Saturday

Mar 24, 2018

Workout of the Day Teams of 3 relay 3 rounds for time 21 KB swings (24kg/16kg) 21 ground to shoulder (#50/#35) 21 lateral jumps (L+R=1) 21 wall ball shots (#20/#14) 21 KB taters (24kg/16kg) 21 burpees


Friday

Mar 23, 2018

Workout of the Day CrossFit Games Open 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


Thursday

Mar 22, 2018

Pre WOD Deadlift 6 X 3 Workout of the Day 3 rounds for time 3 rope climbs 20 med ball cleans (#20/#14) 40 double unders


Wednesday

Mar 21, 2018

  Workout of the Day 5 rounds Each round row for max calories in 1:00. For every calorie short of 30/22 calories, perform that many turkish get ups Rest 2:00 between efforts


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