Friday, 20 March

Friday, March 20, 2014 5 Rounds for time: 5 Power Snatches(135,95)(115,75)(95,65)(55,35) 10 Toes to Bar(knee raises)(abmat) 15 Squats We have made it to the end of the week!  15.4 will go down tomorrow so scale or rest accordingly.  Remember that...

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Mastery

Thursday, March 19, 2015 Skill Work: Double unders and Handstand pushups Then, Every Minute on the Minute (EMOM) for 15 mins: 5 Rounds:  1st min- 30 seconds of Double Unders 2nd min- 30 seconds of abmat situps 3rd min- 30 seconds of Handstand...

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Conquer Your Weakness

Wednesday, March 18, 2015 Overhead Squat: Build up to a heavy 1 rep, or work on overhead squat positioning and execution Then, In 5 minutes complete: 750 Meter Row Max Bench Press Reps in remainder of time (135,95)(95,65)(75,45)(55,35) We are...

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Tuesday Triplet

Tuesday, March 16, 2015 10-9-8-7-6-5-4-3-2-1 Thruster (95,65)(75,55)(55,35)(35,15) Pullup Bar Facing Burpee This one promises to be another physical and mental challenger.  It is a descending ladder so you will start out with 10 of each movement...

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New Day

Monday, March 16, 2015 Jerk: Build up to a 1 rep max Then, 10 Minutes, every minute on the minute (EMOM): Odd Minutes: 200 Meter Sprint Even Minutes: 7 Power Cleans (155,105)(135,95)(95,65)(55,35) Everyone did an awesome job on 15.3.  Scaled and...

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15.3

Saturday, March 14, 2015 CrossFit Open 15.3 14 Minute AMRAP: RX: 7 Muscle Ups 50 Wall Balls (20,14) 100 Double Unders SCALED: 50 Wall Balls (20,10) *9 ft target 200 Single Unders Another great Open wod is out!  If you don’t have muscleups...

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Friday Cleaning

Friday, March 13, 2015 Build up to a 1 rep clean Then, For Time: 30 Kettlebell Swings(53,35)(44,26)(26,18)(18,13) 10 Box Jumps(24,20) 10 Kettlebell Swings 30 Box Jumps It is time to go after a 1 rep clean!  We will build up to the heaviest for...

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