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

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

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

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

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 

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

Saturday 3/25/17

TEAM WOD

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

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)

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)

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)

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 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

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

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 

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)

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)

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

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

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

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

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

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

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

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.

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