Monday 2-27-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 American KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Front squat 5-5-5-5-5 reps
Sunday 2-26-17
Open gym 2-3
Saturday 2-25-17
Workout 17.1For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35 lb …
Friday 2-24-17
Warmup
50 double unders
3 rounds for Ryan
10 power snatch 45/35
10 burpees
10 hang squat snatch
2 min rest
Wod
3 rounds for time of:
Row 1,000 meters
Run 800 meters
Thursday 2-23-17
The CrossFit games open starts at 8:00 pm, go to games.crossfit.com and watch the show.
Warmup
400 m run
3 rounds
10 lunges
10 pull-ups
10 sit-ups
2 min rest
Wod
5 rounds of:
12 alternating dumbbell snatches 50/35
9 bench presses 185/135
6 bar muscle-ups
Wednesday 2-22-17
Warmup
500 m row
3 rounds
10 jumping jacks
10 burpees
10 push-ups
2 min rest
Wod
Snatch balance
1-1-1-1-1-1-1
Tuesday 2-21-17
Warmup
50 doubleunders
3 rounds
10 hang power snatch 45/35
10 OHS 45/35
10 snatch balance 45/35
2 min rest
Wod
Clean and jerk 3-3-3-3-3 reps
Monday 2-20-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
For time, working on the odd minutes, and resting on the even minutes:
100 pull-ups
100 push-presses 95/65
100 back squats 95/65
Partition however you want
Sunday 2-19-16
Open gym 2-3
Saturday 2-18-17
In teams of two, relay style
3 rounds
1,000-meter row
42 kettle bell swings 53/35
24 pull-ups