(551) 427-5077

Thursday – April 1

For Time:

3 Rounds

15 Box Jumps (24/20)

5 Bear Complex (115/75)

15 Burpees 

5 Bear Complex 

15 Cal Row

5 Bear Complex

*25 Minute Cap (Strict)

*Bear Complex is:

Power Clean/Front Squat/Push Jerk/Back Squat/Rack Jerk

Movements are separate from each other.  No squat cleans or thrusters.

 

Thursday – March 31

Part 1:

10 Minute EMOM

1 Power Snatch

1 Low Hang Power Snatch

1 High Hang Power Snatch

Part 2:

“Isabel”

30 Snatches (135/95)

*12 Minute Cap

Part 3 (Optional):

5 Sets

Sprint 100 M

Walk 100 M

 

Wednesday – March 30

“Cindy”

20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

OR

“Nate”

20 Minute AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 Russian KB Swings (70/53)

Tuesday – March 29

Part 1:

800 M Run

2 Minute Rest

400 M Run

1 Minute Rest

200 M Run

*Time includes the rest

Part 2:

2 x 20 

Back Squat

*Set 1 is on the light/easy side.  Set 2 get after it.

Part 3 (optional):

3 Rounds:

Max L-Sit

Rest 30 seconds

Max Rep Barbell Rollout

Rest 30 Seconds

 

 

 

Monday – March 28

Part 1:

10 Minute EMOM

1 Power Clean

Rest 5-10 seconds

1 Power Clean & Jerk

*Go Heavy

Part 2:

Heavy “Grace”

30 Clean & Jerks (155/105)

Saturday – March 26

 

In Teams of 2 (1 working/1resting)

25 Minute AMRAP

200 M Run

10 Box Jumps (24/20)

10 Hang Power Cleans (135/85)

10 Toes to Bar

10 Deadlifts (135/85)

 

Friday – March 25

CROSSFIT OPEN 16.5

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

Thrusters (95/65)

Bar Facing Burpees

OR

SCALED CROSSFIT OPEN 16.5

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

Thrusters (65/45)

Bar Facing Burpees

Thursday – March 24

Part 1:

15 Minute EMOM

1 Clean

drop bar

1 Clean & Jerk 

*Jerk is optional

Part 2: (Optional)

5 Minute EMOM

3 Overhead Squats (from floor)

OR

5 Minute EMOM

1 Rope Climb

10 Sit Ups

 

 

 

Wednesday – March 23

4 Rounds

4 Minutes to complete:

11 Chest to Bar Pull Ups or 4 Muscle Ups

15 Wall Balls (20/14)

400 M Run or Row

Max Rep Burpees

Rest 2 Minutes between rounds

*Score is total burpees

*Reps and movements can be scaled to ensure you reach the burpees

Tuesday – March 22

 

Part 1:

3 x 3 

Strict Press

3 x 3 

Push Press

3 x 3

Push Jerk

Part 2:

“Death By” 

Hang Cleans (105/70)

Thrusters (105/70)

*Minute 1, perform 1 of each

*Minute 2, perform 2 of each

*Minute 3, perform 3 of each…..etc until failure