Saturday, March 31st

Deload Week

DB Push Press 3×12

DB Bent Side Laterals 3×12

then, 3 Rounds for time of:

20-DB Push Jerks (40/25’s)

50ft Backward Sled Drag (135/90#)

20-Burpees

50ft Forward Sled Drag (135/90#)

 

*We will be closed this Sunday for Easter.  A workout will be posted for deload week on Sunday that you can do at home.

Wednesday, March 28th

Skill Practice: Rope Climbs

then,

4 Rounds for time of:

2-Rope Climbs to 15′

4-D Ball Cleans Over Shoulder (80/60) (RX+ 150/80)

8-Box Jumps (30/24″) (RX+ 36/30″)

16-GHD Situps

32-Double Unders

 

*Bonus WOD*

50 Calorie Assault Bike

25 KBS (70/53)

For time.

Tuesday, March 27th

Deadlifts 4-4-4-4 to a 4RM

then,

6-9-12-9-6 reps each of:

Bar Facing Burpees

Deadlifts (185/125)

T2B

*Bonus WOD*

6:00 AMRAP of:

6-SDHP’s (95/65)

6-Jumping Lunges per leg

*The 2018 CrossFit Open is over.  Congrats to all that competed!  It was motivating to watch everyone push so hard on each workout and see many of you do things you never thought possible!

Saturday, March 24th

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

*Bonus Class WOD*

12:00 AMRAP of:

12 Calorie Row

12 Pushups

12 V Ups

*Judging for 18.5 will take place today during the 9:00 & 10:00am classes as well as from 11:00-12:00.

Friday, March 23rd

Back Squat 4-4-4-4 to a 4RM

Glute Ham Raise 4-4-4-4

then,

4 Rounds for time of:

15-Goblet Squats (53/35)

15-Box Jumps (24/20″)

100Ft Bear Crawl

 

*CrossFit Open WOD 18.5 will be tomorrow’s class wod.  Judging will take place from 9:00-12:00.