Wednesday, April 8th

A1) Front Squat 5 x 5 (all heavy)
A2) Strict Pull-ups 5 x 6

B) 2 x 4 minutes with 3 minutes rest between
6 Power Clean (135/95)
7 Burpee
8 WallBall

Tuesday, April 7th

A) Push Press 10,8,6,4,2
rest 90 seconds between sets

B1) Goodmornings 3 x 8
B2) Farmers Carry 3 x (Down and back just 1 time on the long section of the gym for each set)

C) 4 rounds for time
6 KB Snatch (each arm)
8 Box Jump Overs

Monday, April 6th

A) 15 minutes Build to a heavy
3 Position Clean (Ground, Hang, Hi Hang)

B) 10 to 1
Toe to Bar
OH Squats (95/65)
20 Double Unders or 50 Singles after each round

C) Row 6 minutes 30 easy/30 hard (try to increase pace on the hard row each round)

Saturday, April 4th

A) EMOM 10
Odd – 3 Back Squat @ tough weight
Even – 6 High Box Jumps

B) Deck of Cards
Hearts) Row 250m
Diamonds) Wallballs
Clubs) Toe to Bar
Spades) KB Swings

1st Joker – 50 Push-ups
2nd Joker – 50 OH Walking Lunges
In Groups of 2 or 3

Friday, April 3rd

A) Snatch Grip Deadlift 4 x 3

B) 3 x 3 minutes w/1 min rest between
8 Power Snatch (95/65)
8 Burpee Bar Hops
after the 1 minute rest
continue next round where you left off the previous

Thursday, April 2nd

A1) Strict Pull-ups 4 x 5
A2) Ring Push-up 4 x 10

B) 22 Minutes at Aerobic Pace
90 Seconds Row
2 Turkish Get-ups each arm
5 Deadlifts @ Moderate Weight
7 Ring Dips
12 Walking Lunges

Wednesday, April 1st

A) Power Clean 5 x 3

B) 8 minute AMRAP
30 DU
9 Toe to Bar
7 Shoulder to Overhead (115/75)

C) 2 rounds of
Hollow Hold or Rock x 30 seconds
Superman x 30 seconds
Plank from hands x 60 seconds (weighted if possible)

Tuesday, March 31st

Sadly a fellow CrossFit Affiliate owner, Jason Fine, from Scottsdale, AZ lost his battle with cancer recently. This workout was written in honor of him and has been performed at many CrossFit Affiliates to show their support and is our workout for today.

A1) Handstand Holds 3 x 30 seconds
A2) Strict Toe to Bar/K2Chest 3 x 6

B) ‘J’
Buy In: 200 Double Unders or 300 SU
then 4 rounds of
5 Muscle Ups
10 Front Squats (155/105)
15 Handstand Push-ups
20 Burpees
25 minute time-cap

modified version:
Buy In: 200 Double Unders or 300 SU
4 rounds of
5 Pull-ups
10 Wallballs
15 Box Jumps
20 Burpees
25 minute time-cap

Monday, March 30th

A) Back Squat 4 x 6

B) 3 rounds for time
400m Run (or 500m Row)
15 KB Swing (53/35)
10 KB Front Rack Walking Lunges (KB right Arm)
15 Hand Release Push-ups
10 KB Front Rack Walking Lunges (KB left Arm)

C) Side Plank 1 x Max Effort each side

Saturday, March 28th

Last Open Workout!!! Whoop Whoop. Regular class will do the workout or some variation plus possibly some extra fun stuff:)