3/21

3/21 Warm Up: 400 m Run / 500 m Row 20 HRPU 20 GHD Sit Ups 20 Air Squats Dynamic   Strength: E2M x 7 5 Cleans (135/95) 50 Double Unders (100 Singles)   WOD 13 Minute AMRAP 30 AbMat Sit Ups 30 KBS (53/35) 30 Cal...

3/17

3/17 Warm Up 400 m Run / 500 m Row 20 GHD Sit Ups 20 Push Ups 20 Air Squats 50 Double Unders (200 Singles) Dynamic Strength: Coach Choice   WOD: “Goat” Day EMOM x 20 Odd: Goat 1 Even: Goat 2 “Goat” is CrossFit slang for movement you have...

3/16

3/16 Warm Up 400 m Run / 500 m Row 10 Dips 10 Pull Ups 100 Singles 20 Hollow Rocks 20 Sit Ups   Strength: Back Squats 4 EMOM x 10 Increase weight as you progress   WOD 2 Rounds 2 Min AMRAP 200 m Run Max OHS (135/95) Rest 1 Min 2 Min AMRAP 200 m Run...

3/15

3/15 Warm Up 400 m Run / 500 m Row 2 x 5 Hand Stand Push Ups or Handstand Holds 4 x 30 Sec. Plank 2 x 5 Strict Pull Ups PVC & Band Work   Strength: Clean & Jerks 2 every 30 seconds for 4 minutes   WOD 2 Rounds for Time 15 Thrusters (95/65) 30 cal Row...

3/14

3/14 Warm Up 400 m Run / 500 m Row 20 Push Ups 20 Sit Ups 20 Air Squats 5 Inchworms with Push Up   Strength: EMOM x 10 4 Front Squats start @ 70%   WOD 15 Minute AMRAP 10 Dead Lifts (expert: 275/185; RX: 225/155) 10 Burpees 10 Box Jumps (24/20)...
WORKOUT OF THE DAY