Month

March 2015
Workout of the Day Thursday 14 minutes as many rounds as possible 7 hanging power snatch (#95/#55) 7 knees to elbows 7 box jumps (24″/20″)  
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Workout of the Day Wednesday 5 rounds 2:00 row for max calories Max effort reps bench press (.75 BW/.5 BW) 2:00 rest No rest between row and BP Score is calories plus total reps of BP
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Workout of the Day Tuesday 12 minutes as many rounds as possible 3 power cleans (#155/#95) 6 ring dips 12 med ball cleans (#20/#14)
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Workout of the Day GI Jane For time: 100 Burpee Pull-ups
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Workout of the Day Saturday With a partner, complete.. 6 rounds 15 calorie row AMRAP kettlebell swings 2:00 rest 6 rounds 15 cal row AMRAP burpees 2:00 rest 6 rounds 15 cal row AMRAP dumbbell squat clean thruster Both teammates working simultaneously Score is time in seconds to complete minus total reps
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Workout of the Day Friday CrossFit Games Open Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    95-lb. overhead squats, 10 reps    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    95-lb. overhead squats, 12 reps    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:...
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Pre WOD 5 rounds, not for time Workout of the Day Thursday 10 rounds for time 10 deadlifts (#155/#95) 10 ring pushups  
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Workout of the Day Wednesday For time 80 calorie row 40 burpees 2:00 rest 60 calorie row 30 burpees 2:00 rest 40 calorie row 20 burpees 2:00 rest 20 calorie row 10 burpees
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Pre WOD 5 rounds, not for time Workout of the Day Tuesday For time 3 squat cleans (#135/#85) 20 double unders 6 SC’s 40 DU’s 9 SC’s 60 DU’s 12 SC’s 80 DU’s 9 SC’s 60 DU’s 6 SC’s 40 DU’s 3 SC’s 20 DU’s
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Workout of the Day The Seven 7 Rounds for time 7 HSPU 7 Thrusters (135/95) 7 Knees to Elbows 7 Deadlift (245/165) 7 Burpees 7 KB Swing (70/53) 7 Pull-Ups
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