Month: March 2016

Warm up–

Athlete’s choice

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning–

CrossFit Total

Back squat

Strict press

Deadlift

3 attempts at a 1RM for each lift

15 mins for each lift

*Please arrive early to stretch

Warm up–

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

4 mins max walking lunges

Conditioning–

12 min EMOM

4 Front squats (115#/85#)

6 Burpees

Warm up–

Jumping jacks

Mountain climbers 

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

4 mins max strict HSPU

Conditioning–

21-15-9

HSPU

Push ups

Ring dips

Warm up–

400m Run

10 OHS

Shoulder mobility

Dynamic stretches 

Strength–

4 mins max strict pull ups (scored)

Conditioning–

“Helen”

3 Rounds

400m Run

21 KBS (53#/35#)

12 Pull ups

Warm up–

2 Rounds

10 Inchworm push ups

30 Jumping jacks

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning–

Open WOD 16.5

21-18-15-12-9-6-3:
Thrusters
Burpees

M 95 lb.      F 65 lb.

Warm up– 

400m RUN

10 OHS 

Shoulder mobility 

Dynamic stretches

Conditioning–

“The Danny Tanner”

2 mile run 

75 Cleans (95#/65#)

*30 min cap*

**Partition reps and run anyway you want**

Warm up–

Jumping jacks

Mountain climbers

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Front squat

3-3-3-3-3

Conditioning–

12 min AMRAP

10 OHS (95#/65#)

30 Double unders (60 singles)

Warm up–

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Bench press

3-3-3-3-3

Conditioning–

100 Push ups

75 Strict press (75#/55#)

Break up reps any way

*Every break is a 100m sprint

15 min cap

Warm up–

500m Row

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Deadlift

3-3-3-3-3

Conditioning–

1000m Row

then AMRAP

5 Pull ups

10 Sit ups

13 min cap

**Due to inclement weather in the forecast, the early morning classes may be canceled. Please check our website and Facebook for updates. 

Warm up–

2 Rounds

250m Row

5 Inchworm push ups

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning–

Open WOD 16.4

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F  155 lb. / 14-lb. ball