(551) 427-5077

Saturday – April 1

In Teams of 2 (1 working/1 resting)

50-40-30-20-10

Hang Squat Cleans (95/65)

Double Unders

Box Jumps (24/20)

Toes to Bar

Push Ups

*35 Minute Cap

Thursday – March 30

2 Rounds

50 Wall Balls (20/14)

40 Hang Power Cleans (95/65)

30/24 Calorie Row/Bike

20 Push Press (95/65)

10 Back Rack Lunges (95/65) – Each Leg

*Rest 5 minutes between rounds

*30 Minute Cap (including break)

Tuesday – March 28

15 Minute AMRAP

5 Hang Power Cleans (115/75)

5 Front Squats (115/75)

5 Push Jerks (115/75)

20 Double Unders

*Singles = 50

Monday – March 27

4 Rounds

3:00 on/3:00 off

20 Deadlifts (135/85)

20 Box Jumps (24/20)

20 Jumping Lunges 

Max Rep Burpees

*Score is total burpees

Saturday -March 25

For Time:

2 Rounds

800 M Run

60 Russian KB Swings (53/35)

40 Burpees

20 Deadlifts (185/105)

*30 MINUTE CAP

Friday – March 24

RX Crossfit Open 17.5

For Time:

10 Rounds

9 Thrusters (95/65)

35 Double Unders

*40 Minute Cap

OR

Scaled Crossfit Open 17.5

For Time:

10 Rounds

9 Thrusters (65/45)

35 Single Unders

*40 Minute Cap

Thursday – March 23

**No 8:15 PM CLASS TONIGHT**

Part 1:

8 x 3

Power Clean or Power Snatch

*These are all singles.  Rest 5 seconds between reps

*Hold your catch position for 2 seconds

Part 2:

10 minute EMOM

3 Hang Squat Cleans + 1 Split Jerk

*Set must be done unbroken

Part 3 (Optional):

5 Sets

20 seconds Hollow Rock

*rest as needed between sets

Wednesday – March 22

For Time:

2 Rounds

60 Double Unders

30 Alternating KB Reverse Lunges (53/35) – (15 each leg)

30 Sit Ups

30 Box Jumps (24/20)

30 Strict Press (45/35)

30/24 Calorie Row

30 Toes to Bar

*28 Minute Cap

*Dropping empty barbell = 15 Burpees

_____________________________________________

8:15 PM Olympic Lifting (All Levels Welcome)

10 x 2 Pause Squat Clean @ 65-75%