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March 31, 2015

Row or Run 800m
Crossfit Warm Upx2

Mobility: Hips and Posterior Chain

Warm Up: Dynamic, coaches Choice

Skill: 12 min EMOM
Odd: 3 T&G Snatches
Even: Muscle Ups (Bar or Ring)

7 Deadlift 225/155
14 Box jumps 24/20
21 Toe to Bar


March 30, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+ HipROM

Strength: Back Squat 6x4 Climbing

WOD: 15 min AMRAP

400m Run
21 KBS
12 Pull Ups


March 27, 2015

Row 500m

2x10 reps of each:
Spider Lunge
Bend and Reach
Push Press
Front Squat
Straight Legged Deadlift
Good Mornings

Strength: Deadlift
Work up to a heavy 3 touch and go. Not a 3 RM!

WOD: 12 min AMRAP
9 Deadlifts (155/105)
12 Situps
15 Box Jumps(24/20)


March 26, 2015

Row or Run 500m 
CrossFit Warm Upx2

Warm Up: Dynamic Warm Up

Skill: 10min EMOM
Ring Dips 
Muscle Ups (Bar/Ring)
Kettle Bell Thrusters 

WOD: For Time 
1200m Run
15 Push Ups
15 SDLHP 53/35
15 Wall Balls 20/14
800m Run 
30 Push Ups
30 Wall Balls
400m Run 
45 Push Ups 
45 Wall Balls


March 25, 2015

Row or Run 500m
CrossFit Warm Upx2

Warm Up: Snatch Drills and Progressions

Skill/Strength: Snatch EMOMx10
3 Snatches from your favored starting position

WOD: 12 min AMRAP
10 KBS 70/53
60 Double Unders
6 Shuttle Sprints

CORE: 3x 15 each
Banded Good Mornings
Strict Knee Tucks


March 24, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up

Strength: 50 Reps for Time
SX: Pull Ups
RX: Strict or C2B
RX+: Strict C2B

WOD: with a running clock
A: 21-15-9
Thrusters 95/65
Box Jumps 24/20

Rest the time A takes

B: 21-15-9
Cals Row
Bar Facing Burpees


March 23, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Running Prog and Hip ROM

1) 400m For Time

2) Back Squat, Max Effort UB, one weight.
Men: 155/185/225
Women: 95/135/155

3) For Time
500m row
50 Air squat
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees


March 20, 2015

Row 1,000m
Dynamic: 2 Rounds
10 Spider Lunges
10 PVC pass thru/windmill
10 Leg swings

*Spend 10 mins on mobility!!

Skill: Practice touch and go cleans. Working up to a moderate weight. Focusing on skill and technique.

WOD: 5 Rounds
5 Burpees
10 Front Squats (115/75)
5 Burpees
10 Deadlifts (115/75)


March 18, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+ Hip ROM

Strength: Weighted Pull Ups
7x2 Across

WOD: For Time
10 Power Cleans 135/95
2 Bar Muscle Ups
8 Power Cleans 155/105
4 Bar Muscle Ups
6 Power Cleans 185/135
6 Bar Muscle Ups
4 Power Cleans 205/145
8 Bar Muscle Ups
2 Power Cleans 225/155
10 Bar Muscle Ups


March 17, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Hip ROM

Strength: 12 min EMOM
Odd: 200m Run
Even: UB Max Effort Set HSPU

WOD: For Time
50 Cal Row
50 Box Jumps 24/20
25 Power Cleans 135/95
25 Burpees over the Bar

Core: 100 Sit Ups