Monday, March 23rd

A) Snatch Grip Deadlift 4 x 3 (tough weight but with excellent positioning)

B) Power Snatch 4 x 2 with 1 minute rest between sets

C) 5 rounds for time
Row 200m
8 Toes to Bar
8 OH Squat (115/75)
15 minute time-cap

Saturday, March 21st

Open Workout 15.4 and Emily’s send off Champagne Brunch!!!

Even if you don’t make the workout stop by for some food drinks and chit chat!
Regular Class – 8:30 to 9:30am
Open Warm-up and workout – 8:30 to 10:30ish
Party – Once the Regular Class wraps up people can start to dig in and celebrate:)

The Rx workout is as follows below. Scaled and Regular Class workout will follow the same rep scheme but we will do Push-Press instead of Handstand Push-ups as well as different weights. We will also add some extra fun stuff to do in the class:)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Friday, March 20th

A) 8 minutes easy pace
10 KB Swings
10 Step- ups
10 Sit-ups
150 m Row

B1) Back Squat 5,5,3,3,3
B2) Pull-ups or Weighted Pull-ups 5 x 5

C) 3 rounds for time
6 Clean and Jerk/Press (135/95)
15 Wallballs
6 minute time-cap

Thursday, March 19th

Odd – 5 Hang Power Snatch
Even – 7 to 12 Toe to Bar

B) 20 minutes at aerobic pace
400m Run
20 Walking Lunges
40 Double Unders or 100 Singles
10 Push-ups
30 sec Side Plank Each Side

Wednesday, March 18th

A1) Push Press 4 x 6
A2) Barbell Reverse Lunges 4 x 6 each leg

B) 5 rounds
7 Front Squats (135/95)
7 Pull-ups or C2B Pull-ups
rest 1 minute between

C) 8 minutes Rowing Moderate Pace

Tuesday, March 17th

Happy St. Paddy’s Day Everyone!
Hope you are wearing green today:)

A1) Ring Rows 4 x 10
A2) Weighted Push-ups 4 x 8

B) 7 minute AMRAP
5 Deadlift (225/155)
10 Box Jumps (24/20)
15 V-ups

C) 10 – 15 minutes
Gymnastics Practice (Handstands, Muscle-ups, Ring Holds, Pistol Squats, Kipping Pull-ups etc.)

Monday, March 16th

A) 15 minutes Build to a heavy Single Power Clean and Jerk (split or push)

B) 4 rounds for time
Row 300m
15 KB Swings (53/35)
15 Burpees
15 Air Squats
rest 1 minute between rounds
try to set a pace you can sustain for each round

Friday, March 13th

Remember on Saturday mornings we will be doing the CrossFit Open Workouts. We still have the regular 8:30am class and we will do either that week’s Open Workout or a variation of it. Come get your Fitness!

A1) Deadlift 4 x 3 all sets at a tough weight
rest 1 minute
A2) High Box Jumps 4 x 6

B) 12 minute AMRAP
10 Toe to Bar
8 Deadlift (135/95)
6 Burpee Box Jump

Thursday, March 12th

A1) Barbell Step-ups 4 x 8 each leg
A2) Ring Rows 4 x 10

B) 2 x 4 minute AMRAPS
with 2 minutes rest
Buy In: 50 Double Unders or 100 Singles
then in remaining time
20 Lunge Jumps
10 Shoulder to Overhead (115/75)

C) 6 minutes Rowing
30 seconds easy 30 seconds med/hard