3-8-18
Warmup
400m run
3 rounds
Burgenor warmup
Wod
10 min time cap
2 rounds max pull-ups
20m EMOM
1 Squat snatch
Category: Uncategorized
Wednesday 3-7-18
**This Friday, both afternoon classes (5:30 & 6:30)will be held at red hills CrossFit North, located on North Monroe St. They are hosting us for “Friday night lights”. Heats for 18.3 will start around 6:00 pm. Come to cheer and or workout. I hope to see everyone there.
***. Next …
Tuesday 3-6-18
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 alt clean and jerks 35/25
2 min rest
Wod
Deadlift
5-5-3-3-3-1-1-1-1
Monday 3-5-18
500m row
3 rounds
10 deadlifts 45/35
10 presses 45/35
10 front squats 45/35
2 min rest
Wod
4 rounds for time of:
15 ring dips
30 sit-ups
Run 400 meters
Sunday 3-4-18
Open gym 2-3
Saturday 3-3-18
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Friday 3-2-18
Warmup
50 double unders
3 rounds
10 hang snatch 45/35
10 OHS 45/35
10 snatch grip deadlifts 45/35
2 min rest
Wod
Overhead squat
3-3-3-3-3
Thursday 3-1-18
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings45/35
10 goblin squats 35/25
2 min rest
Wod
3 rounds
5 minutes of rowing
5 minutes of rest
For distance
Wednesday 2-28-18
Warmup
500m row
3 rounds
10 power cleans 45/35
10 presses 45/35
10 thrusters 45/35
2 min rest
Wod
7 minute AMRAP
10 power cleans 135/95
20 push-ups
Tuesday 2-27-18
400m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
12 min AMRAP
3 rope ascents
12 push presses 135/95
50 double-unders