3.31.2017

WOD: 4 Rounds for time
12 Front Rack Lunges
12 Lateral Burpees over the bar

3.30.2017

15 Min AMRAP
Jog 4 Laps
15 Abmat Sit ups
15 Wall Balls

3.27.2017

WOD: 5 Rounds for time
8 Clean & Jerks 95#
20 Push ups

3.24.2017

WOD: CrossFit Open 17.5
10 Rounds for time
9 Thrusters 65#
35 Double Unders (or 100 Singles)

3.23.2017

WOD: Partner Workout
3 Rounds for Time
10 Push Press
Mat Pushes down the gym 25,35,45#
10 Burpees
Mat Pushes back to the beginning

3.22.2017

WOD: Every 2 minutes for 7 Rounds
6 Power Snatches
10 Bar Facing Burpees

3.21.2017

WOD: For Time
50 Wall Balls
30 Weighted sit ups
400m Run (3 Laps around gym)

then,

Bench Press 6 x 6  Choose a weight that is comfortable and you can maintain good form for all 6 sets.

3.20.2017

WOD: "Helen"
3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups

3/17/2017

Strength: Push Press 5 x 8
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds for time
10 DB Bench press
10 DB Rows
10 V - ups

3/16/2017

Strength: Front Squat 5 x 6
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds for time
10 DB Step ups
10 DB Single leg squats
10 ABmat Sit ups

3/15/2017

Strength: Deadlift 5 x 5
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds for time
10 DB Lunges
10 Wall Balls
30 Sec Plank hold

3/14/2017

Strength: Power Cleans 5 x 3
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds for time
10 Push ups
10 DB Shoulder Press
10 DB Shrugs

3/13/2017

Strength: Bench Press 5 x 5
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds for time
10 Pull ups
10 Bar Bicep curls
10 Sit ups

3/9/2017

Strength: Front Squats 5 x 6
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds
10 DB or Bar Step ups
10 Single Leg Squats
10 Abmat Sit ups

3/8/2017

Strength: Front Squats 5 x 6
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds
10 DB or Bar Step ups
10 Single Leg Squats
10 Abmat Sit ups

3/7/2017

Strength: Power Cleans 5 x 3
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds
10 Push ups
10 DB Shoulder Press
10 DB Shrugs

3/6/2017

Strength: Bench Press 5 x 5
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds
10 Pull ups
10 DB Bicep Curls
10 Sit ups