Tuesday, March 10th

A) 10 minutes Build to Heavy set of 1 Strict Press + 3 Push Press + 5 Push Jerk

B) 4 rounds
15 Russian KB Swing (70/53)
200m Run or Row
rest 1 minute between rounds

C) 2 rounds
40-60 Second Ring Plank
45 second Side Plank each side

Monday, March 9th

Big ups to these two guys. It’s both of their first times doing the CrossFit Open and have been training hard. Matt led the gym this week getting 134 reps in the second Open Workout and Ray PR’d his Overhead Squat at 95lbs, (he ended up doing 33 reps at that weight) and was able to get into the second round of the workout on Saturday.

It has been awesome seeing everyone in the entire gym improving over the last month. You guys have all been focused on dialing in your technique and pushing yourself in both the strength and conditioning work. Us coaches have been talking about how impressed we are with your dedication and effort. Keep up the awesome work!

A1) Front Squat 5,5,3,3,3
A2) Ring Pull-ups 5 x 4

B) EMOM 7
5 Power Snatch (95/65) + 20 Double Unders or 30 Singles
Scale to a weight that you can do 5 unbroken Snatches every round

C) 2 rounds
30 WallBalls
30 Sit-ups

Saturday, March 7th

Open Workout 15.2!!!
For those doing the Open:
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Class Workout

6 minute AMRAP
10 Overhead or Front Squats
10 Pull-ups
then Immediately at 6 minute mark:
3 rounds for time
Start each round with a 400m Run
15-12-9
KB Swing
Burpee

Friday, March 6th

A) Gymnastics Circuit
30 seconds on 30 off
Handstand Holds
Ring Swings
Hollow Holds
Supermans
3 rounds

B) 3 rounds for time
10 Power Cleans
10 Thrusters
Ascending weight on each round
Guys – 95,115,135
Ladies – 65,75,95
10 minute timecap
rest 2-3 minutes
row 8 minutes at an easy pace

Thursday, March 5th

A1) Weighted Push-up 3 x 10
A2) KB Snatch 3 x 8 each arm

B) 5 rounds for time
6 Deadlift (225/155)
7 Handstand Push-ups or Push Press
8 Toe to Bar

Wednesday, March 4th

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) 2 minutes at each station
1 minute rest between
2 rounds for total reps
Box Jumps w/step down
Burpees w/jump and touch about 6 inches above reach
Pull-ups or C2B Pull-ups (be careful not to go to failure on these, break into smaller sets with a little rest between each)

Tuesday, March 3rd

A) 10 minutes build to a 3RM Push Press

B) 16 minute AMRAP @80%
Row 500m
10 HR Push-ups
15 Sit-ups
20 Walking Lunges
rest 3 minutes
ME Weighted Plank

Monday, March 2nd

A1) Back Squats 4 x 5
A2) Strict Pull-ups or strict weighted pull-ups 4 x 3

B) 4 x 3 minute AMRAP
with 2 minutes rest between
30 Double Unders
10 Wall Balls
5 Hang Power Cleans (135/95)
for total rounds
start next round where you left off previous one

Friday, February 27th

A) EMOM 10
Odd – 7 Deadlift at moderate weight
Even – 12 Box Jumps (24/20″)

B) In Teams of 2
1 working/1 resting both partner does each exercise each round
3 rounds for time
12 Front Squat (95/65)
12 Burpee Bar Hop
20 Calories on the Rower