Call Us

Monthly Archives: March 2017

Monday 3.27.17

WARM UP

row for 2min 20/10, 5 down dog push ups, 5 inch worms, windmills, pvc pass thrus

STRENGTH / SKILL

BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

BENCHMARK

2,000 Meter Row
2,000 meter row for time

METCON

WcG Sprint
rest 5min then ladder 10 -1 kb swing, 10-1 pull ups, 1-10 burpee

FINISHER

25 alt v sit ups, 25 bridges, 25 k2e situps, 25 push ups

Saturday 3.25.17

CROSSFIT OPEN

CrossFit OPEN 17.5
10 Rounds - 40 min time cap

9 Thrusters
35 Double Unders

RX 95/65 doubles
SC 65/45 singles
MRX 65/45 doubles
MsSC 45/35 singles
14-15 Teens rx 65/45 doubles
14-15 Teens sc 45/35 singles

Friday 3.24.17

WARM UP

Buy in: Row 600m/500m then, 3rds:5 air squat with a pause at bottom, 5 down dog push ups, 15' walking lunges

SKILL WORK

Back Squat 3x5
2x10 lite weight warm up set
3x5 increase weight each time

METCON

WcG Bencmark
3RFT: 12 SDLHP, 9 BBJO, 6 HSPU 3 Wall Walk

CASH OUT

happy bday Tara: 40/20 - 40sec plank, 20sec rest, 40sec wall sit, 20 sec rest, 40sec hollow hold, 20sec rest, 40 sec

Thursday 3.23.17

WARM UP

on own warm up with bike or row - few minutes then, 3 rds: 5 air squats, 5 squat jumps, 5 down dog push ups,

SKILL WORK

Burgenger Skill & Transfer

METCON

4 rds: 250m row, 3 x1 hang snatch, 2 OHS then,... 3 rds: 10KB swing 10kb goblet, 1rd: 4 rope climb

CASH OUT

tabata 20/20 - bridges, v sit ups, k2e sit-ups