(551) 427-5077

Wednesday – March 9

 

For Time:

5 Rounds

200 M Run

10 Pull Ups OR 6 Chest to Bar Pull Ups OR 3 Muscle Ups

15 Sit Ups

20 Air Squats

25 Double Unders

*30 Minute Cap

 

Tuesday – March 8

 

Alternating 20 Minute EMOM

Odd Minutes: 3 Deadlifts (heavy)

Even Minutes: 7 Push Ups AND 7 Box Jumps

*Weight can be added to the deadlift as the work goes on.  Aim for 70-80% of 1 rep max

 

 

Monday – March 7

 

For Time:

40 Calorie Row

50 Shoulder to Overhead (115/75)

60 Wall Balls (20/14)

*4 Burpees every 2 minutes (including beginning of workout)

Saturday- March 5

21-15-9

Sumo Deadlift High Pull (75/55)

Push Press (75/55)

Then, right in to

21-15-9

Calorie Row

Push Ups

then, right in to

21-15-9

KB Swings (53/35)

Weighted Sit Ups (25/15)

*30 Minute Cap 

 

Friday – March 4

CROSSFIT OPEN 16.2

25 Toes to Bar

50 Double Unders

15 Squat Cleans (135/85)

If completed before clock reads 4:00, right away go to 

25 Toes to Bar

50 Double Unders

13 Squat Cleans (185/115)

If completed before clock reads 8:00, right away go to

25 Toes to Bar

50 Double Unders

11 Squat Cleans (225/145)

If completed before clock reads 12:00, right away go to

25 Toes to Bar

50 Double Unders

9 Squat Cleans (275/175)

If completed before clock reads 16:00, right away go to 

25 Toes to Bar

50 Double Unders

7 Squat Cleans (315/205)

If completed, your score will be what clock reads when finished.

OR

SCALED CROSSFIT 16.2

25 Knee Raises

50 Single Unders

15 Squat Cleans (115/75)

If completed before clock reads 4:00, right away go to

25 Knee Raises

50 Single Unders

13 Squat Cleans (115/75)

If completed before clock reads 8:00, right away go to

25 Knee Raises

50 Single Unders

11 Squat Cleans (135/95)

If completed before clock reads 12:00, right away go to

25 Knee Raises

50 Single Unders

9 Squat Cleans (155/115)

If completed before clock reads 16:00, right away go to

25 Knee Raises

50 Single Unders

7 Squat Cleans (185/135)

If completed, your score will be what clock reads when finished.

Wednesday – March 3

REMEMBER!!  Thursdays during the open will be opportunities to work on something without any pressure of a normal workout.  Put some thought in to it and the coaches will help you come up with the specifics. 

 

Part 1:

Alternating EMOM 12

Odd Minutes: Choose a cardio piece you perform 20-30 seconds at high effort

-Row

-Shuttle Run

-Double Unders

Burpees

-KB Swings

Even Minutes: Choose a skill you want to work on while under duress

-Handstand Push Ups

-Double Unders

-Rope Climbs

-Muscle Ups

-Toes to Bar

Part 2:

7 Sets

3 Tall Snatch 

*New movement for a lot of you.  Empty bar/training bar/PVC for everyones first set at least

7 Sets

3 Tall Clean

*New movement for a lot of you.  Empty bar/training bar/PVC for everyones first set at least



 

 

 

Tuesday – March 2

Part 1: 

For Time:

10 Rounds

2 Muscle Ups OR 5 Toes to Bar

4 Handstand Push Ups OR 8 Push Ups

6 Box Jumps (24/20)

8 Wall Balls

*20 Minute Cap (It’s ok if you don’t finish)

*You can mix and match the first two movements throughout the workout

Part 2:

3 Sets

1 Minute Max Effort Hollow Rocks

Rest 30 seconds

1 Minute Max effort L-Sit OR L-Hold

Rest 30 seconds