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