31 Mar 17

Get your team together:

Team WOD in teams of 4

Minutes 0-5

Partner 1 and 2 accumulate as many calories as possible while partner 2 and 3 standby

Minutes 5-10

partner 1 and 2 accumulate as many DL (155/110) as possible simultaneously partner 3 and 4 accumulate as many calories as possible adding on to partner 1 and 2 total

Minutes 10-15

Partner 1 and 2 accumulate as many box jump overs as possible as partner 3 and 4 accumulate as many DL as possible adding on to 1 and 2 total

Minutes 15-20

Partner 3 and 4 accumulate as many box jump overs as possible adding on to partner 1 and 2 total

1 person working at a time in each two person pairing, same rower/DL bar will be used.

30 Mar 17

5x5 bent over rows

WOD

Cindy with an attitude

AMRAP 20

5 weighted pull-ups (25/20)

10 plyo push-ups (if not wearing a weight vest)

15 goblet squats (35/25)

*if you have a weighted vest you can wear it instead of using weights.

**if you can't do or struggle with pull-ups, you will do them knees bent with feet on bench or box.

***if you wear a vest, this will be a "Murph" style AMRAP without the run.

29 Mar 17

4x10 Back squat

WOD
For time:
30 cal row
then
3 rounds of
10 burpees
10 toes to bar
then
30 power cleans to overhead (135/95)

28 Mar 17

6x3 CGBP

WOD
800m run buy in
Then
3 Rounds of:
21 hand release push ups
15 SDHP (95/65)
9 front rack lunges
Then
800m run cash out

27 Mar 17

Crossfit Open 17.5
10 Rounds for time of:
• 9 Thrusters
• 35 Double Unders

Rx: M- 95 lbs / F 65 lbs.

Scaled:
Men use 65 lb. and perform 70 single-unders
Women use 45 lb. and perform 70 single-unders

*Due to our limited equipment you can use DBs, KBs, or a barbell.

24 Mar 17

Partner WOD
For Time:
60 DUBs (each)
50 cal row/50 wallballs
40 cal row/40 weighted lunges (75/55 in back rack position)
30 cal row/30 burpees over bar
40 cal row/40 ground to overhead (95/65)
50 cal row/50 pull-ups
60 DUBs (each)
*DUBs can be completed together but you can't start the rowing until both partners are done.
*Rowing must be completed before the subsequent exercise
*only one working at a time, split work as needed

23 Mar 17

"Active Recovery"
1 round NOT for time:
1K row
1 min ME hanging knee raises
1K run
1 min ME push ups
1K row
100 dubs (250 singles)

22 Mar 17

5x3 back pause squats
*3 second pause

WOD
5x2 minute AMRAP
15 KBS (70/53)
15 box jumps
Max effort burpees with time remaining
Rest 2 minutes after each
Score is total burpees

21 Mar 17

3x5 seated press

3x5 overhead squat

WOD

4 RFT

20 power snatch (75/55)

50 DUBs (150 singles)

5 wall walks (alt. walk hands to pike position with feet on box or bench)

20 Mar 17

6x3 CGBP

Crossfit Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

17 Mar 17

10-15 min warm-up

Partner WOD

AMRAP 15

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

(155/105)

Partners switch after every movement. P1 does 12 DL, P2 does 9 HPC, P1 does 6 S2O, P2 does 12 DL, P1 does 9 HPC, P2 does 6 S2O, et

16 Mar 17

Strength

4x10 CGBP

WOD

3 RFT

20 cal row

30 Ab mat situps

400m run

50 walking lunges

60 sec plank

15 Mar 17

10-15 minute warm-up

WOD

AMRAP 25

3 rounds of "Cindy"

5 Power cleans (185/135)

*Power cleans should be heavy enough that you CAN NOT touch and go

14 Mar 17

14 Mar 17

Strength
4x5 Front squats

WOD
50 DUBs
Then
21-15-9
SDHP (95/65)
Wallballs
Then
100 DUBs
Then
9-15-21
Wallballs
SDHP
Then
50 DUBs

13 Mar 17

6x3 Push press

WOD
4 RFT
400m run
12 KBS (60/45)
21 box jumps

Redo from 1 Nov

10 Mar 17

Partner WOD
12 RFT (6ea)
12 plate ground to overhead (45/25)
12 OH walking lunge steps (45/25)
12 plate push-ups (one hand on plate, one hand on floor and switch hand placement each rep)

I go, you go style

9 Mar 17

Strength
5x3 CGBP

WOD
2 RFT
Cal row (50/40)
75 abmat sit-ups
100 DUBs (200 singles)

8 Mar 17

Strength
3-3-2-2-1-1 DL

WOD
200m run
20 box jumps
400m run
40 WB
400m run
40 DL (155/110)
200m run
20 power cleans (155/110)

After blast
30 burpee over bar

7 Mar 17

Strength
4x10 push press

WOD
AMRAP 10
2 power snatch (95/65)
30 DUBs (60 singles)
4 power snatch
30 DUBs
6 power snatch
30 DUBs
...continue adding 2 PS each round

6 Mar 17

Strength
6x2 back squat

WOD
Open workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge (50/35 dumbbell in each hand held in front rack position)
  16 toes-to-bars
  8 DB 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.

Scaled: 35/20 DB, hanging knee raises and pull ups

3 Mar 17

10-15 minutes of gymnastics with Sonia

Partner WOD

For time:

Partner 3000 m Row (alternate as needed)

Then:

(Alternate with Partner – 10-10 all movements…9-9…8-8)

10-9-8-7-6-5-4-3-2-1

Box Jump (24/20)

Power Clean to overhead(135/95)

2 Mar 17

Strength

5x3 Back pause squats (3 second hold)

WOD

3RFT

400m run

12 Russian style KBS (70/53)

21 knees to elbow