Month

March 2017
Pre WOD Every minute on the minute for 5 minutes, 1 clean… then, every 2 minutes¬†on the minute for 10 minutes, 1 clean Build weight throughout sets Workout of the Day 20 minutes as many rounds as possible 200 meter run 300 meter row 40 double unders
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Workout of the Day Complete with a partner, switching off after each partner completes first interval 5:00 250/200 meter row AMRAP KB lunges (16kg/12kg) 2:00 rest 5:00 20 ice skaters AMRAP KB push press 2:00 rest 5:00 30 double unders AMRAP goblet squats 2:00 rest 5:00 200 meter run AMRAP KB swings
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Workout of the Day CrossFit Games Open 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 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
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Workout of the Day For time 250 meter row 10 dumbbell bench press (#50/#30) 500 meter row 20 DB BP 750 meter row 30 DB BP 1000 meter row 40 DB BP Post WOD Alternating double tabata -med ball russian twist -double med ball front plank
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Workout of the Day 25 minutes as many rounds as possible 200 meter run 2 rope climbs (1 legless, 1 with legs) 10 box jumps (24″/20″) Post WOD Accumulate 2:00 in an L-sit position
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Pre WOD Every minute on the minute for 15 minutes 1st min: 5 romanian deadlifts 2nd min: 10 weighted situps (#45/#25) 3rd min: rest Workout of the Day Every minute on the minute for 14 minutes 9 bent over dumbbell rows 6 hang DB power cleans 3 DB push press Use and post heaviest weight...
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Pre WOD Every 2 minutes on  the minute for 14 minutes 3 back squats Workout of the Day 4 rounds, as many reps as possible 1:00 sumo deadlift high pull (#75/#55) 1:00 wall ball shots (#20/#14) 1:00 burpees 1:00 rest
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Workout of the Day For time 150 double unders 1000 meter row 50 abmat situps 25 ring dips 50 abmat situps 1000 meter row 150 double unders
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Pre WOD Overhead squat 5 X 7 Workout of the Day For time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Pullups Wallball shots (#20/#14)
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