Friday April 1st

Warm up:

WOD:
Fran+
21-15-9
Thrusters @135/95lbs
Chest to bar

Rest 4 mins

Grace+
30 clean and jerks @225/155lbs

Rest 1 min

Diane+
21-15-9
Deadlifts @ 315/225lbs
Defitcit strict handstand push ups

Thursday March 31st

Warm up:

Strength:

5 sets of 5 reps back squat (50, 55, 60, 65 and 70% of your 1RM)

WOD:

12 min AMRAP

12 Sumo deadlift high pulls @95/65lbs

12 Lateral burpees

Wednesday March 30th

Warm up:

Endurance:
Run 800 m (run the straightaways; sprint the turns)

WOD:

50 double unders at the start and between each finished set(total of 3 sets of doubleunders)

21-15-9

T2B

Power snatch 95/65lbs

Tuesday March 29th

Warm up:

Strength:
7 sets of 5 bench press(working up in weight; try to keep them unbroken)

WOD:

5 rounds for time

10 Cal row 

10 ring dips

Monday March 28th

Warm up:

Strength:

Work up to a 1RM clean and jerk in 20 mins

WOD:

10 min AMRAP @ 115/75lbs

9 deadlifts 

6 hang cleans 

3 thrusters

Saturday March 26th

Pick your own HERO WOD!!

Friday March 25th

Warm up:

WOD:

Crossfit Open 16.5
21-18-15-12-9-6-3
Thrusters @95/65lbs
Bar facing burpees

Thursday March 24th

Warm up:

WOD:

For time

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

Pull ups

Kettle bell swings 53/35lbs

Wednesday March 23rd

Warm up:

WOD:

10 rounds for time

5 Shoulder to overhead 135/95lbs

Front rack lunges 5/leg 135/95lbs

15 Push ups

Tuesday March 22nd

Warm up:

Strength:

Work up to a 1RM snatch 20 mins

WOD:

Descending ladder starting at 10 reps of

Box jumps 24/20in

Power Snatch 95/65lbs

Monday march 21st

Warm up:

Skill:

Work on muscle up progressions

WOD:

Death by Chest to bar

(Minute one do one C2B, minute two do two C2B......)

Continue on your last failed rep attempt every minute until everyone finishes 

Saturday March 19th

Benchmark girl Nancy:

5 rounds:
400 meter run,
15 overhead squats @95/65LBS.

Friday March 18th

Warm up:
Run 400m

WOD:
Crossfit 16.4 Open workout

Thursday March 17th

Warm up:

Skill:

5 rope climbs

WOD:

For time, Alternating between double unders and T2B

50-40-30-20-10 Doubleunders (3 to 1 singles)

25-20-15-10-5 Toes to Bar

Wednesday March 16th

Warm up:

Strength:

5 sets of 3 hang cleans(60, 65, 70, 75, 80% of your 1RM clean)

WOD:

15 min AMRAP

5 Cleans @155/105lbs

10 Pull ups

15 Wall balls 20/15lbs

Tuesday March 15th

Warm up

Strength:

Work up to 1RM deadlift 15 mins

WOD:

Diane 21-15-9

Deadlifts @225/155lbs

Handstand push ups

Monday March 14th

Warm up legs

Skill: 

Handstand walk progressions 15 mins.

WOD:

4 rounds for time

Start each round with

15 burpee board jumps 

Run the rest of the lap(400m)

Saturday, 12 March 2016

“Garrett”

3 Rounds for Time:

75 Squats

25 Ring Handstand Push-ups

25 L Pull-ups

Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Friday, 11 March 2016

Warm up:

400m run

WOD:

Crossfit Games Open Event 16.3

Thursday, 10 March 2016

Warm up:

30 Wall Ball shots (20/14)

WOD:

A.  EMOM for 15 minutes, perform 1 Muscle-up

B.  For time:  100 ball slams (25/20)