Wednesday 20170329

WOD:  5 rds for time
9 Front squats @ 95#
18 Box jumps @ 30"

Tuesday 20170328

WOD: 4 rds of
400m Run
15 HSPU
60 DU

Monday 20170327

WOD: 15 min AMRAP
6 Hang snatches @ 95/75#
9 Snatch grip Deadlifts @ 185/145#
12 Pull ups

Friday 20170324

WOD: Open Workout 17.5
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

Thursday 20170323

WOD: 10 min AMRAP
10 calorie row
10 Pistols (left + right=1)

Wednesday 20170322

WOD: CFT
60 T2B Unbroken

Everytime you break it's a 10 sit up penalty

Tuesday 20170321

WOD: CFT
50-40-30-20-10 Barbell curls @ 45/25#
10-20-30-40-50 KB Swings @ 53/35#

Monday 20170320

WOD: 17.4 Crossfit Open
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Tuesday 20170307

WOD: 15 min AMRAP
3 Dead lifts @ 225/165#
6 ground 2 over head 95/65#
9 pull ups
12 push ups

Monday 20170306

WOD: Open 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb

Friday 20170303

WOD: 4 rounds of
800m run
5 rope climbs on a 15ft rope

Thursday 20170302

WOD: CFT

5k run

Wednesday 20170301

WOD: CFT
1000m Row then,
5rds of
10 Push Press @ 115/75#
10 C2B Pull ups