Mar
    24

    Friday March 24, 2017

    CrossFit Open WOD 17.5

    10RFT
    9 Thrusters 95/65
    35 Double Unders

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Mar
    22

    Thursday March 22, 2017

    Front Squats
    5,4,3,2,2,1,1

    “Durante Core”
    5 Rounds
    10 Hollow Rockers
    10 V-Ups
    10 Tuck Ups
    10 Sec Hollow Hold
    1 Minute Rest Between Rounds

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Mar
    22

    Wednesday March 22, 2017

    18 Min AMRAP
    12 Reverse OH Kb Lunge
    15 Thrusters 95/65
    40 Double Unders

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Mar
    21

    Tuesday March 21, 2017

    20 Minutes to build to a Heavy Hang Snatch

    For Time:
    100 Burpees

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Mar
    19

    Monday March 20, 2017

    4RFT
    400m Row
    40 Wallballs

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Mar
    16

    Thursday March 16, 2017

    20min AMRAP
    5 Thrusters 135/95
    15 Burpee over Bar
    30 Double Unders

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Mar
    14

    Wednesday March 15, 2017

    Build to a Heavy Clean & Jerk

    3RFT
    10 Sumo Deadlift High Pull 115/85
    30 Mountain Climbers
    400m Row

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Mar
    12

    Monday March 13, 2017

    For Time:
    30 KBS 32kg/24kg
    30 Box Jumps
    30 Weighted Sit-ups
    20 KBS
    20 Box Jumps
    20 Weighted Sit-ups
    10 KBS
    10 Box Jumps
    10 Weighted Sit-ups

    Core:
    3×1 Minute Plank

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Mar
    09

    Thursday March 9, 2017

    3RFT
    10 Right Arm Db Snatch
    10 Left Arm Db Snatch
    15 Goblet Squats
    20FT Handstand Walk
    500M Row

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Mar
    08

    Wednesday March 8, 2017

    Front Squats
    5×3 – with a 3 second pause in the bottom

    3 Mins Max Shuttle Run
    3 Min Rest
    2 Min Max Shuttle Run
    2 Min Rest
    1 Min Max Shuttle Run

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to