Thursday 3-31-16

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–
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