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Wednesday, March 22nd 2017

Crossfit

A) Front squat: 4×6, superset with seated box jump triple

B) 8 minute AMRAP: 8 toes to bar-8 hang power clean (115/75lb)

C) Tabata alternating between 1) static hold of choice 2) ring support hold or scale to top of bar dip hold

Rx-Plus

135/95lb

Metcon class 

50 alternating db snatches (50/35lb)-100 wallballs-50 burpees

*EMOM 10 mountain climbers during db snatches

*EMOM 5 jumping air squats during wallballs

*EMOM 5 pushups during burpees.

Tuesday, March 21st 2017

Crossfit

A) Go every 75 seconds for 10 rounds: 1 slow pull snatch + 1 snatch

B) 20 HSPU. Then 3 rounds of Run 400m-Row 500m. Then 20 HSPU

Rx-Plus

30 HSPU, flat surface

Metcon class

A) 27-21-15-9 calorie row- db thruster (35-50lb/25-35lb)

Rest 5-10 minutes

B) 18 min alternating EMOM

1) 5 hollow ups + 10 second hollow hold + 10 hollow rocks

2) 5 db weighted step ups/side

3) 5 strict pullups + 10 second chin over bar hold

Monday, March 20th 2017

Crossfit

A) 4 rounds of 30 on 30 off max reps alternating through:

1) strict chinups 2) deficit pushups 3) alternating pistols 4) rest

B) 10-8-6-4-2

heavy thruster (155/105lb)

*60 double unders after each round

Rx-Plus

185/105lb

Metcon class 

A) Partner I go-you go for 7 rounds each:

10 kb deadlifts (53/35lb each hand) + 10 kb goblet cleans (53/35lb) + 10 burpee box jumps

B) Coaches choice

Saturday, March 18th 2017

Crossfit

Partner Chipper

*Both partners run together, one person works at a time on all movements.

Run 400m-80 Overhead lunges (95/65lb)-80 double unders-80 kb swings (53/35lb) -80 double unders- 80 bar over burpees- 80 double unders-80 toes to bar-Run 400m

Metcon class

16 minute alternating EMOM: 1) 5-10-15 or 4-8-12 or 3-6-9 of pullup-pushup-air squat

2) 2xlength of rig farmers carry w/dbs (50-70lbs per hand/35-50lbs)

Rest 5 minutes

16 minute alternating EMOM: 1) 5db deadllifts+5 db power cleans+5 db push press (35/25lb)

2) 8-16 calorie row

Friday, March 17th 2017

Crossfit

OPEN WOD 17.4

*A repeat of 16.4

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

*Go to games.crossfit.com for movement standards and scaled/masters versions of the workout

Metcon class 

8 rounds. Rest exactly 1 minute after each round.

6 pullups-10 plate burpees-14 OH plate lunges-30 double unders.

Thursday, March 16th 2017

Crossfit

Push press 4×6 . Superset w/kb bent over row 8/side.

B) 21-15-9 power snatch (95/65lb)-pullup. *

After each round 200m pinch grip carry w/10lb plates

Rx-Plus

chest to bar pullups

Metcon class 

Partner Chipper:

400m run with 20/14lb medball

100 wallballs

400m run w/medball

50 box jumps

400m run w/medball

100 kb swings

Run 400m w/medball

50 partner plank over burpees

400m run with medball

*For burpees one athlete will hold elbow plank, while other athlete does a lateral burpee and then jumps over lower half of partner holding plank.

*One person works at a time on movements. On runs, both partners run together and can switch off who is carrying medball whenever desired

Wednesday, March 15th 2017

Crossfit

A) Front squat: 4×8, start around 60% and build up each set. Superset with seated box jump triple

B) 5 minute AMRAP: 10 burpees-10 kb swings (53/35lb).

Rest 3 minutes

C) 5 minute AMRAP: 10 wallballs-10 kb snatches (5/side)

Rx-Plus

62-70/44-53lb

Metcon class 

A) 10-9-8-7-6-5-4-3-2-1

toes to bar-hang db squat clean (35-50lb/25-35lb)-hand release pushup

After each round complete 1 lap of rig farmers carry (53/35lb kbs or dbs)

B) Coaches choice

Tuesday, March 14th 2017

Crossfit

A) 10 rounds, go every 75 seconds:

Rounds 1-2: 4 touch and go power clean and jerks

Rounds 3-4: 3 power clean and jerks

Rounds 5-6 : 2 touch and go power clean and jerks

Rounds 7-10: 1 power clean and jerk

B) 40 box jumps

40 calorie row

30 OH squats (115/75lb)

30 calorie row

20 toes to bar

20 calorie row

10 ring MU or 20 ring/bar dips

10 calorie row

Rx-Plus

135/95lb

Metcon class 

Every 4 minutes for 32 minutes alternate between A and B for 4 rounds of each:

A) Run 400m+ 10 db thrusters (35/25lb)

B) Row 500m+ 14 alternating db snatch (50/35lb)

*If you do not get at least 90 second rest after each round, then scale to 300m run and 400m row