Sunday, March 27 - Saturday, April 2

Sunday, March 27 - No Class

 

Monday, March 28

WOD Option 1: For Time

CrossFit Games Open 16.5

21-18-15-12-9-6-3

  • Thrusters (63/95)
  • Bar-Facing Burpees

WOD Option 2: For Time

"Jerry" (compare to 7/15/15 & 11/1/2014)

  • Run 1 Mile
  • Row 2K
  • Run 1 Mile

*32 minute time cap

 

Tuesday, March 29

Strength: 8 Minute MOMO

Back Squat

  • 4 reps at 80% of 1 Rep Max

WOD Part 1: 8 Minute AMRAP

  • 200M Run Forwards
  • 15 Push-Ups

2 Minute Break

WOD Part 2: 8 Minute AMRAP

  • 200M Run Backwards
  • 3 Muscle-Ups

 

Wednesday, March 30

Strength: Snatch + Hang Snatch

  •  5 Sets

WOD: 10 Minute Ladder

1-1, 2-2, 3-3, 4-4...

  • Hang Power Clean (63/95)
  • Box Jumps (20"/24")

 

Thursday, March 31

Strength: 10 Minute MOMO

Front Squat

  • 5 reps at 80% of 1 Rep Max

WOD: 3 Rounds For Time

  • 25 Toes to Bar
  • 75 Double Unders

 

Friday, April 1

WOD: For Time (APRIL FOOLS!! Real workout below)

  • 500 Burpees to Plate

*50 minute time cap

Strength Part 1: Strict Press

  • 5x2

Strength Part 2: Strict Pull-Ups

  • 3x10

WOD: Death By (compare to 3/24/15)

  • KB Swing (35/55)
  • Goblet Squat (35/55)

 

Saturday, April 2

WOD: 24 Minute EMOM

Minute 1:

  • 15 Wall Balls (14/20)

Minute 2:

  • 8 Shuttle Sprints (each)

Minute 3:

  • 150M Row
Posted on March 27, 2016 .