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thursday 3/29/18

3/29/2018

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STRENGTH
   10 Minute EMOM
Odd's : 7 Good Mornings
Evens : 7 BentOver Rows

WOD 
   12 Clean and Jerks (135/95)
   12 BF Burpees 
12 Minute AMRAP
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wednesday 3/28/18

3/28/2018

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STRENGTH
10 Minute  EoMOM 
   7 Back Squats @ 65-70%

Metcon
   15 KB Swings (70/53)
   12/10 Calorie Row
   15 Box Jump Overs (30/24")
3 Rounds

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tuesday 3/27/18

3/27/2018

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STRENGTH
   10 Minute EoMOM
5 Squat Snatches @ 60-70%

METCON
   50 D/U's
   10 Strict Pull Ups
   15 T2B
12 Minute AMRAP

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monday 3/26/18

3/26/2018

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The OPEN is finished for 2018 so what else would we kick off the week with?

STRENGTH  
    10 Minute EoMOM of 
7 Bench Press @ 65-70% of 1RM

Metcon - Power Cycle
   5 Deadlifts
   5 Hang Power Cleans 
   5 Push Press
   5 Front Squats
   5 Power Cleans
5 Rounds  (1 Minute Rest between Rounds)
 
12 minute MINIMUM!

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friday 3/23/18

3/23/2018

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   CrossFit Open 18.5 - Rx
3 Thrusters (100/65)
3 C2B Pull Ups
6 Thrusters (100/65)
6 C2B Pull Ups
9 Thrusters (100/65)
9 C2B Pull Ups
12 Thrusters (100/65)
12 C2B Pull Ups
15 Thrusters (100/65)
15 C2B Pull Ups
18 Thrusters (100/65)
18 C2B Pull Ups
21 Thrusters (100/65)
21 C2B Pull Ups
   7 Minute AMRAP

   CrossFit Open 18.5 - Scaled 
3 Thrusters (65/45)
3 Jumping Pull Ups
6 Thrusters (65/45)
6 Jumping Pull Ups
9 Thrusters (65/45)
9 Jumping Pull Ups

12 Thrusters (65/45)
12 Jumping Pull Ups
15 Thrusters (65/45)
15 Jumping Pull Ups

18 Thrusters (65/45)
18 Jumping Pull Ups
21 Thrusters (65/45)
21 Jumping Pull Ups
   7 Minute AMRAP

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thursday 3/22/18

3/22/2018

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5,000 Meter R-O-W
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wednesday 3/21/18

3/21/2018

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STRENGTH
   10 Minute EoMOM 
8 Deadlifts @ 65% of 1RM

METCON
   7 C2B Pull Ups
   7 Push Press (115/75)
   7 Box Jump Overs (24"/20")
7 Rounds


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tuesday

3/20/2018

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STRENGTH
   10 Minute EoMOM
8 Bench Press @ 65-70% of 1RM

 METCON
   8 Power Cleans (135/95)
   16 H/R Push Ups
   24 D/U's
​4 Rounds
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monday 3/19/18

3/19/2018

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STRENGTH
  10 Minute EoMOM of: 
8 Back Squats @ 65-70% of 1RM

METCON
   12 Wall Balls (20/14)
   12 T2B 
8 Minute AMRAP
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Friday 3/16/18

3/19/2018

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18.4

​
   
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  • Home
  • About
    • Coaches
    • F.A.Q.
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      • Location and Directions
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  • Drop Ins
  • Contact US