MONDAY, MARCH 30 (HALF DAY – 5AM to 1PM)

Check out Facebook or Mind & Body for our Limited class schedule this week! The address on the top right will be our new home as of 4:30PM Wednesday, April 1st – Make sure to sign up for classes now! I’m sure they will fill up quickly ;)

Workout of the Day:
(half day- 5AM, 6AM, 9AM, 12PM Classes ONLY))

A.) Back Squat:

10-10-10-10

B.) 4RFT
400m Run
3 Rope Climbs
10 OHS (135/95)

FRIDAY, MARCH 27

15.5!!! This is the LAST CrossFit Open Workout, time to turn it up!

Workout of the Day:

For Time:
27 Calorie Row
27 Thrusters (95/65)
21 Calorie Row
21 Thrusters (95/65)
15 Calorie Row
15 Thrusters (95/65)
9 Calorie Row
9 Thrusters (95/65)

THURSDAY, MARCH 26

Workout of the Day:

A. 12 min EMOM
One full clean + two front squats
*increase weight every 2 minutes

B. 4 Rounds for Time:
10 clean and jerks (135/95)
5 burpees over bar
5 snatches (135/95)
12 toes to bar

HUMP DAY, MARCH 25

If you have problems staying on your heel’s in the squat THIS IS FOR YOU! 

Workout of the Day:

A. Mobility

B. 4 Rounds for Time:
400M Run
5 Push Jerk (135/95)
10 Deadlift (225/185)

 

TUESDAY, MARCH 24

Check out Kenny’s Muscle up to Ring HSPU. How many do you count?

Workout of the Day:

A. 3 Rounds NOT for Time:
Max reps Bench press at body weight
Max strict pull ups

B. 20 minute AMRAP 
50 double unders
10 pull-ups
12 box jumps
8 push ups

MONDAY, MARCH 23

Overhead Squat/ Snatch Prep and Mobility.

Workout of the Day:

A. Back squat
3-3-3-3-3

B. 5 Rounds for Time:
300m row
20 wall balls (20/14)

FRIDAY, MARCH 20

15.4!!!

Workout of the Day:

8 MIN AMRAP:
3 Power Cleans (185/125)
3 HSPU
3 Power Cleans
6 HSPU
3 Power Cleans
9 HSPU
3 Power Cleans
12 HSPU
6 Power Cleans
15 HSPU
6 Power Cleans
18 HSPU…… Ascending ladder in the same order!

 

THURSDAY, MARCH 19

LISTEN UP! Great analysis of the Snatch

Workout of the Day:

A. 1 Snatch High pull + 1 full snatch EMOM x 10 min (increase weight every 2 minutes)

B. 5 Rounds for Time: 
15 push ups
20 KBS (blue/yellow)
10 GHD sit ups

WEDNESDAY, MARCH 18

Mobility is the key to staying injury FREE! taking an extra 5 Minutes everyday to Mobilize will change your game.

Workout of the Day:

A. 10 Min of Mobility

B. 3 Rounds for Time:
800m run
10 alt front rack lunges (135/95)
5 push jerk (135/95)
10 burpees over bar

 

TUESDAY, MARCH 17

Who doesn’t have their Hand Stand Push Ups yet? PRACTICE!!!

Workout of the Day:

A. 3 Round for Time:
10 hspu
:30 L hang

B. EMOM 16
ODD: 10 alt db snatches (45/25)
EVEN: 15 calorie row