Sunday, March 8 - Saturday, March 14

Synchronized toes to bar...

Synchronized toes to bar...

Sunday, March 8 - No Class

 

Monday, March 9

Strength: Back Squat

  • Establish a 1 Rep Max

WOD: For Time

21-15-9 + Run (compare to 8/6/14 & 5/28/14)

  • Push Press (93/135)
  • Box Jumps (20/24)

Buy-out

  • 800M Run (yes, run!)

*Due to melting of the snow please continue to bring 2 pairs of shoes until it is completely dry outside 

 

Tuesday, March 10

Strength: Hang Snatch + Snatch

  • 5 sets

WOD: 9-7-5 For Time

"Amanda" (compare to 7/17/14)

  • Muscle-Up
  • Squat Snatch (93/135)

 

Wednesday, March 11

Strength: Deadlift

  • 5x5

WOD: 18 Minute AMRAP (compare to 5/23/14)

  • 15 Lunges
  • 10 Toes-To-Bar
  • 5 Deadlift (163/225)

 

Thursday, March 12

Strength: Push Jerk

  • 5x2

WOD: For Time

  • 1,000M Row
  • 50 Burpees
  • 1 Mile Run

*25 minute time cap

**Due to melting of the snow please continue to bring 2 pairs of shoes until it is completely dry outside 

 

Friday, March 13

Skill: Double Unders/Triple Unders

WOD: To be announced on 3/12 at 7:00PM at games.crossfit.com 

"CrossFit Games Open 15.3"

 

Saturday, March 14

Partner WOD: AMRAP's

6 Minute AMRAP:

  • Partner 1 
    • 10 Shuttle Sprints
  • Partner 2 
    • MB Sit-Ups (14/20)

6 Minute AMRAP: 

  • Partner 1 
    • 250M Row
  • Partner 2
    • Alternating Lunges

6 Minute AMRAP: 

  • Partner 1
    • 20M Bear Crawl + 20M Broad Jumps
  • Partner 2
    • Back Extensions 

6 Minute  AMRAP:

  • Partner 1
    • 15 Goblet Squats (35/55)
  • Partner 2
    • Box Dips
Posted on March 8, 2015 .