Thursday 3-31-16

Thursday 3-31-16

Warm up

Athlete’s choice

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

CrossFit Total

Back squat

Strict press

Deadlift

3 attempts at a 1RM for each lift

15 mins for each lift

*Please arrive early to stretch

Wednesday 3-30-16

Wednesday 3-30-16

Warm up

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches

Strength

4 mins max walking lunges

Conditioning

12 min EMOM

4 Front squats (115#/85#)

6 Burpees

Tuesday 3-29-16

Tuesday 3-29-16

Warm up

Jumping jacks

Mountain climbers 

10 OHS

Shoulder mobility

Dynamic stretches

Strength

4 mins max strict HSPU

Conditioning

21-15-9

HSPU

Push ups

Ring dips

Monday 3-28-16

Monday 3-28-16

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches 

Strength

4 mins max strict pull ups (scored)

Conditioning

“Helen”

3 Rounds

400m Run

21 KBS (53#/35#)

12 Pull ups

Friday 3-25-16

Friday 3-25-16

Warm up

2 Rounds

10 Inchworm push ups

30 Jumping jacks

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

Open WOD 16.5

21-18-15-12-9-6-3:
Thrusters
Burpees

M 95 lb.      F 65 lb.

Thursday 3-24-16

Thursday 3-24-16

Warm up– 

400m RUN

10 OHS 

Shoulder mobility 

Dynamic stretches

Conditioning

“The Danny Tanner”

2 mile run 

75 Cleans (95#/65#)

*30 min cap*

**Partition reps and run anyway you want**

Wednesday 3-23-16

Wednesday 3-23-16

Warm up

Jumping jacks

Mountain climbers

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Front squat

3-3-3-3-3

Conditioning

12 min AMRAP

10 OHS (95#/65#)

30 Double unders (60 singles)

Tuesday 3-22-16

Tuesday 3-22-16

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Bench press

3-3-3-3-3

Conditioning

100 Push ups

75 Strict press (75#/55#)

Break up reps any way

*Every break is a 100m sprint

15 min cap

Monday 3-21-16

Monday 3-21-16

Warm up

500m Row

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Deadlift

3-3-3-3-3

Conditioning

1000m Row

then AMRAP

5 Pull ups

10 Sit ups

13 min cap

**Due to inclement weather in the forecast, the early morning classes may be canceled. Please check our website and Facebook for updates. 

Friday 3-18-16

Friday 3-18-16

Warm up

2 Rounds

250m Row

5 Inchworm push ups

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

Open WOD 16.4

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F  155 lb. / 14-lb. ball