Friday, March 31, 2017

Saturday 4/1/17

TEAM WOD
Partner WOD - 20min AMRAP
5 Burpees
15 medball squats
5 pull ups
Run 200m together
#1 works
#2 holding plate overhead (25/15)
*1 and 2 switch after each movement completed

Thursday, March 30, 2017

Friday 3/31/17

Warm Up
Bergner
200m Run/Row
Squat Therapy
walking lunges
2 sled pushes

Strength/Skill
EMOM x 14 mins
Even: TGU (2 each side)
Odd: Max Calorie Row

WOD
9 min AMRAP
10 hang Snatch 75/45
10 Pistols
50 DU's

Wednesday, March 29, 2017

Thursday 3/30/17

Warm Up
Squat Therapy
Shoulder Openers
Dynamic Warm up

Strength
Death by Pull-ups
Min 1 =1
Min 2 = 2
Min 3 =3
etc.

WOD
30-20-10-5
Squats
Burpee Box Jumps 24/20

Sit Ups

Tuesday, March 28, 2017

Wednesday 3/29/17

Warm Up
10 Good mornings
10 Dips
5 Squats
10 sit ups

Strength
Deadlift
1x8@50, 1x5@75, 3x2@90

WOD
12 min AMRAP
10 Deadlift 115/75
8 hang cleans

6 Thrusters

CASH OUT
50 superman

Monday, March 27, 2017

Tuesday 3/28/17

Warm Up
10 Squats
5 push ups
20 mountain climbers
30 sec handstand hold/1 wall walk
Hip opener/Couch Stretch

Strength
Front Squat
1x8@ 50, 1x5@75, 3x2@90

WOD
5 Rounds for Time:
Rx+ 24' Handstand walk
Rx: 8 HSPU
Scaled: 3 wall walks

20 lunges with dumbbells 35/20 

Sunday, March 26, 2017

Monday 3/27/17

Warm Up
Row 250m
5 push ups
10 hanging knee raises
5 Burpees
10 lunges

Strength
Push Press 
1x8@50, 1x5@75, 3x2@90

WOD
3 Rounds
9 TTB
12 Push Jerk 115/75

15 Wallballs 20/14

Friday, March 24, 2017

Saturday 3/25/17

TEAM WOD
40-20-10
Box Jumps
Ring Rows/Pull ups
Medball Cleans
OH lunges with Medball

Wednesday, March 22, 2017

Thursday 3/23/17

Warm Up
Dodgeball or Coach's Game of Choice

Skill
1,000 meter Row 

WOD
15 min AMRAP
5 push ups
10 squats
15 double unders
20 flutterkicks (4 count)

Tuesday, March 21, 2017

Wednesday 3/22/17

Warm Up
Banded Squats
5 push ups
10 cleans with bar
20 mountain climbers
30 sec handstand hold

Strength
Back Squat
5x3@70%

WOD
5 Rounds for Time:
10 DB Squat Cleans
10 HSPU (sub- push ups)

Monday, March 20, 2017

Tuesday 3/21/17

Warm Up
"Mixed Tabata"
Jumping Jacks
Sit ups
KBS
Lunges

Strength
E2MOM x 5
3 sets Snatch Balance + Sots Presses

WOD
"Amanda"
9-7-5 Reps for Time:
Muscle Ups (Sub: Pull ups + Dips)
Snatch (135/95)

Sunday, March 19, 2017

Monday 3/20/17

Warm Up
5 squats
5 pull ups
30 singles
Row 250m/Run 200m

WOD
15 min AMRAP
4 power cleans @ 75% 1RM
24 Double Unders
10 Chest to Bar pull ups

Stamina
3 x 10 Reverse Barbell Lunges

Friday, March 17, 2017

Friday 3/17/17

Open WOD 17.4
Happy St. Patrick's Day!

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

Wednesday, March 15, 2017

Thursday 3/16/17

Warm Up
"Animal Instincts"
Crab Walk
Bear Crawl
Bunny Hop
Duck Walk
Spider crawl
Inchworm

Strength
15-20 mins
GOAT work

WOD
CrossFit Poker
Hearts: Singles
Spades: Push up
Diamonds: Cal Row
Clubs: Squats
Jokers: 15 Burpees

Tuesday, March 14, 2017

Wednesday 3/15/17

Warm Up
Arm circles

High Knees/butt kickers
5 tuck jumps
10 box jumps or step ups
10 medball cleans


Strength
Find a 3 rep max Clean

WOD
9 min AMRAP
2 power cleans (135/95)
2 burpee box jump over
4 power clean
4 burpee box jump over
6 power cleans
6 burpee box jump over 
8 power cleans
8 burpee box jump over
*Continue adding 2 reps until 9 mins is complete 

Monday, March 13, 2017

Tuesday 3/14/17

Warm Up
Cobra stretch
Shoulder Opener
Row 200m
10 KBS
10 KB Snatch
5 Goblet Squats

Skill
10-12 mins to work on
Push up/pull ups/handstand push ups/muscle ups

WOD
6 Rounds for Time:
5 pull ups
10 Front Squats (115/75)
15 KBS (55/35)

Sunday, March 12, 2017

Monday 3/13/17

Warm Up
3 rounds 
5 squats
 5 push ups
5 pull ups
20 jumping jacks
10 grasshoppers

Strength
With a 14 min running clock complete 
4 sets of (5) Bench/Floor press @ 65-70% 
10 sec chin over bar hang and 30 sec L sit

WOD
5 Rounds for Time:
10 Deadlifts (155/115)

10 Wallballs (20/14)

Friday, March 10, 2017

Saturday 3/11/17

TEAM WOD
Partner WOD - 20min AMRAP
30 Box Jumps
50 DU
30 sit ups
50 walking lunges
30 Push press
30 burpees
50 squats

30 mountain climbers

Thursday, March 9, 2017

Friday 3/10/17


                                               WOD 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest to bar pull ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest to bar pull ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest to bar pull ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest to bar pull ups
3 squat snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest to bar pull ups
2 squat snatches (245/175)
*Prior to 24:00, complete 3 rounds of:
11 Chest to bar pull ups
1 squat snatch (265/185)

*If all reps are completed, time cap extends by 4 minutes.

Special Announcement:
Please arrive 15-20 mins early to warm up.  There will be a designated warm up area.  For scaled workout and all standards visit: https://games.crossfit.com/workouts/open/2017

Wednesday, March 8, 2017

Thursday 3/9/17

Warm Up
50 singles
10 Ring Rows
10 Squats
5 Burpees

Strength
EMOM x 10 mins
20 mountain climbers and 10 sec plank hold

WOD
"Rowling"
10 x 100m Row

Tuesday, March 7, 2017

Wednesday 3/8/17

Warm Up
200m Run/Row
Sled Push (down)
Farmer carry back
Cherry pickers
Butt kickers
Broad Jumps

WOD
Partner WOD:
18 min AMRAP
25 DU
30 Russian Twists
15 KBS

10 Box Jumps

Mobility
Foot smash
Calf smash
Foam Roll
Shoulder and Hip Openers

Monday, March 6, 2017

Tuesday 3/7/17

Warm Up
Bergner
30 sec handstand hold
Broad Jumps
Banded Squats
Lunges

Strength
Front Squats
4 x 6 at 60%


WOD
12 min AMRAP
1 Snatch (115/75)
2 OHS
10 bar hop burpees

Sunday, March 5, 2017

Monday 3/6/17

Warm Up
2 Rounds
10 DB Strict Press
50 singles
10 squats
8 ring rows
Spiderman stretch


Strength
E2MOM x 12 mins.
1 Strict Press + 2 Push Press
*Increase weight each round until can not add to strict press

WOD
12 min AMRAP
5 pull ups
10 ring dips
30 DU's

Friday, March 3, 2017

Saturday 3/4/17

TEAM WOD
40-30-20-10
Wallballs
Sit ups
OH Lunges (45/25)
200m Run

Both partners must completed all reps before moving on

Thursday, March 2, 2017

Friday 3/3/17

Warm Up
Single leg lifts
DB Cleans 
Kip swings
Hip Opener
Wrist/Forearm stretch

WOD
17.2 Open WOD
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Wednesday, March 1, 2017

Thursday 3/2/17

Warm Up
Game and Mobility

Strength
EMOM x 15

5 DB Thrusters

WOD
EMOM x 15

10 KBS and 5 burpees