SATURDAY 3/29

*team wod
-rope climbs
-10 chin ups
-200m run

-Wall ball for team total

*core work
-slow bicycle crunches
-yoga bicycle
-iso abs
-side ISO abs

FRIDAY 3/29

*ladder warm up

*7 rds for time
-10 clean squats
-20 box jumps
-200m run
-10 burpees
-200m run

WEDNESDAY 3/28

*1 mile run or row 1600m

*7x3 heavy strict press

*5rds for time
-20 crossfit push ups
-10 push press
-10 KB swings

TUESDAY 3/27

*1 mile run

*5x10 reps strict pull ups

*6x20 ring dips

*core marathon

MONDAY 3/26

*10 min jump rope

*5x5 back squat

*5rds for time
-10 weighted box step ups
-20 weighed walking lunges
-400m run

SATURDAY 3/24

Crossfit open 12:5
AMRAP 7mins
-3 thrusters
-3 chest to bar pull ups
-6 "
-6 "
-12 "
-12 "
Etc...

FRIDAY 3/23

*warm up
-ladder jogs

-FGB
1 min each movement for 3 rds
-wall balls
-sumo HDLP
-box jumps
-push press
-row for Cal's
-1min rest

WEDNESDAY 3/21

*5mins jump rope/ DU

*10sets w/ 30 sec rest
-10 burpees
-100m sprints

*5sets
-10 FR SQ
-100m sled runs

TUESDAY 3/20

*1 mile run

*Mary AMRAP 20mins
-5 HSPU
-10 pistols
-15 pull ups

*500 bicycle crunches

MONDAY 3/19

*Annie 50-40-30-20-10
-DU
-straight leg sit ups

*5 rds for time
-20 box jumps
-10 crossfit push ups
-10 ring dips
-200m run

SATURDAY 3/17

*crossfit open wod 12:4
AMRAP 12 mins
-150 wall balls
-90 DU
-30 muscle ups

FRIDAY 3/16

*5rds
-100 jump rope/50 DU
-200m run
-10 burpees
-200m run

*core work 5 sets w/ 30sec rest
-40 ring knees to elbows
-30 scissor kicks
-20 bent boats
-10 side crunches (ea. side)

*cool down

WEDNESDAY 3/1

*tabata warm up
-push ups
-bent knee sit ups
-BW SQ

*5 rds
-10 DL
-10 hang cleans
-15 KB swings

TUESDAY 3/13

* 1 mile run

*18min AMRAP
-15 box jumps
-12 push press
-9 toes to bar

MONDAY 3/12

*10mins jump rope or DU practice

*Fran 21-15-9
-thrusters
pull ups

*5sets as fast as u can
-10 wall balls
-liners
60 sec rest

SATURDAY 3/10

*crossfit open wpd 12:3

18min AMRAP
-15 box jumps
-12 push press
-9 toes to bar

FRIDAY 3/9

*team wod
-2k row
- jump rope

*5rds
-5 dead lifts
-amrap ring reverse pulls

*3 sets
-1 min ISO abs

THURSDAY 3/8

*yoga

WEDNESDAY 3/7

*5 sets
-100 jump rope/ 25 DU
-100m sprints

*5x5 reps back squat
-10 bench lunges w/ weight

*open WOD practice

TUESDAY 3/6

*1 mile run

*MU/ pull up practice
-20 mins

*15 min amrap
-10 crossfit push ups
-10 wall balls
-10 burpees

MONDAY 3/5

*1000m row

*5x5reps
-Strict press

*Helen
3rds for time
-400 run
-21 KB swings
-12 pull ups

SATURDAY 3/3

* crossfit open WOD

10min snatch
-30reps 75/45lbs
-30reps 135/75lbs
-30reps 165/100lbs.
-amrap 210/120lbs.

Normal class

*1 mile run

*team Karen
-150 wall balls

*Michael 3rds for time
-800m run
-50 back ex
-50 sit ups

FRIDAY 3/2

*10sets every 90sec
-10 box jumps
-100m run

*10mins every min on the min<br>
-5 KB swings

*5rds
-10 toes to bar or knees to elbows
-20 ring knees to elbows