Saturday, April 1st

A1) Farmers Carry 4x yield sign & back
A2) Weighted Push-ups 4×8

B) For TIme in Pairs:
*One working, one resting
*Split reps evenly
-200 Airsquats
-150 Wall balls
-100 Box Jumps

*Each time Partners switch, resting partner does 3 burpees before starting exercise

*25min time cap


Friday, March 31st

Coach Corey’s Dirty Thirty!!
HAPPY BIRHDAY
30 Minute AMRAP
Rx= 75/55

-30 Sumo DL High Pulls
-30 Box Jumps
-30 Shoulder to OH
-30 Sit-ups/ GHDs

– 400m Run

-30 Front Squats
-30 T2B/ K2C
-30 Hang Power Cleans
– 30 Wall Balls

-400m Run

-30 Power Snatches
-30 Pull-ups

-400m run


Thursday, March 30th

A) 10min EMOM
1 Squat Clean+ 1 Hang Squat Clean & Jerk

B) 4 Rounds For TIme:
-25 DUs/ 35 SUs
-10 Push Press (95/65)
-8 T2B/ K2C


Wednesday, March 29th

A) Front Squat
3@70%
2@75%
1@80%
3@75%
2@80%
1@85%

B) 18 Min EMOM
1- Cals on the rower (14/10)
2- 15 Wall Balls (24/20)
3- 30 Sec for max reps C2B


Tuesday, March 28th

A1) Barbell Step-ups 4×10 5p/leg
A2) SL Romanian DL 4×12 6p/leg

B) 20Min AMRAP
-400m run/ 500m row
-20 Wallballs
-15 Hand release Push-ups
-10 KB Swings (70/53)
-5 Muscle ups ring or bar
or
-5 strict pull-ups + 5 ring dips


Monday, March 27th

A) Dead Lift
6,6,6,6,6
* Building to a heavy set of 6

B) 13Min AMRAP
-15 DeadLifts
-12 Hang Power Cleans
-9 Front Squats
-6 Shoulder 2 OH
-3 Thrusters

RX 135/95


Saturday, March 25th

A)Spend 12 minutes working up to heavy or maximal 3 rep Thruster

B) In Pairs Split Reps Evenly
Row 1km
60 Burpee Over Partner
40 Clean and Press/Jerk
60 Box Jumps
Row 1km


Friday, March 24th

Reminder we will be celebrating the end of the CrossFit Open on Friday night starting at 6:15pm. Bring a dish to share and beverage of choice and cheer everyone on as they finish up the last workout! Friends and family are all invited! (All classes will run as regularly scheduled except for the 6:15pm class where we will just be doing the Open workout.)

A) Front Squat 3 x 5 @ 80% of 3RM

B) CrossFit Open 17.5


Thursday, March 23rd

Reminder that we are having a party this Friday! Join us to cheer on the Open competitors in their 5th and final workout. This is a potluck party so bring something to share and whatever you want to drink! Friends and family are all welcome to join in the festivities. Party kicks off 6:15ish hope to see you all there!

A1) Barbell Step-ups 3×16 (8p/leg)
A2) Chin-ups 3×8

B) B) 1000m Row
then 3 rounds
10 Shoulder to OH (115/80)
20 Russian Twists
*use a kb, wallball, or plate for R. twists


Wednesday, March 22nd

Reminder that we are having a party this Friday! Join us to cheer on the Open competitors in their 5th and final workout. This is a potluck party so bring something to share and whatever you want to drink! Friends and family are all welcome to join in the festivities. Party kicks off 6:15ish hope to see you all there!

A) Hang Snatch
2,2,2,2,2
building to a heavy double

B) 10min AMRAP:
-10 KB Swings (70/53)
– 20 Walking Lunges
-30 DUs/ 60SUs