March 2017

Partner WOD Partner “Barbara” With a partner, complete 5 rounds for time of: 20 Pull-ups 30 Push-ups 40 Abmat Sit-ups 50 Air Squats Only one person working at a time.  Split up reps however you see fit.

Strength 15 minutes to find 3RM Overhead Squat* *If you cannot perform on overhead squat with proper mechanics, substitute Front Squat Conditioning Reps of 30-24-18-12-6 for time: Alternating DB Snatch (50#/35#) Wall Balls (30#/20#)

Strength A1. 4 x 5 Tempo Deadlifts @ 30×1 tempo – Stay between 55-65% of max. Rest :45 A2. 4 x 8/8 Bent Over Dumbbell Row Rest :60 Conditioning With a partner, complete 10 rounds for time of: 300m/250m Row 6 Clean and Jerks (155#/103#) 12 Burpees *5 rounds each partner, alternating complete rounds.

Strength 6 x 3 Bench Press – Building to a heavy set of three Chipper Complete for time: 400m Run 50 Kb Swings (60#/44#) 400m Run 40 Goblet Squats (60#/44#) 400m Run 30 Toes-2-Bar 400m Run 20 Strict Pull-ups 400m Run  

Strength Back Squat 5 x 5 @ 80% Conditioning 10 minute AMRAP: 12 Handstand Push-ups 12 Front Rack Lunges (135#/93#)

Partner WOD With a partner, complete the following for time (30 minute cap): 100 Burpees 50 Hang Power Cleans (155#/103#) 100 Pistols (sub 2 count lunges) 50 Hang Power Cleans (155#/103#) 100 Calorie Row

Conditioning CrossFit Games Open WOD 17.5 Rx’d 10 rounds for time: 9 Thrusters (95#/63#) 35 Double Unders Intermediate (rx’d for masters 55+) 10 rounds for time: 9 Thrusters (65#/45#) 35 Double Unders Scaled 10 Rounds for time: 9 Thrusters (65#/45#, 45#/35# for mastes 55+) 35 Single Unders

Strength 12 minutes to find todays max Power Clean (Should be done in 5-6 sets) Conditioning Every 3 minutes for 24 minutes complete the following: 15 Box Jumps (24″/20″) 10 Toes-2-Bar 5 Overhead Squats (135#/93#) *Rest the remainder of the three minutes once the set is completed.  If the time catches up to you, the workout …

Wednesday March 22nd, 2017 Read More »

Olympic 6 x 3 Position Hang Snatch – Every :90 High Hang-Mid Hang-Low Hang. Build to heavy set of three with no misses. Conditioning 3 rounds for time: 500m Row 400m Run 21 Pull-ups *Rest 2 minutes after each round*

Strength Back Squat 5 x 5 @ 77.5% 1RM or 5-10 pounds heavier than last week Conditioning A. 7 minute AMRAP: 30 Double Unders 10 Kb Swings (70#/53#) 10 Burpees -Rest 3 minutes- B. Complete the exact same amount of Rounds + Reps performed in part a for time. Scaling for Double Unders = 15 DU’s or …

Monday March 20th, 2017 Read More »