WARM-UP: 200 M Run 20 Lunges 200 M Run 20 Squats 200 M Run 10 Inch Worm to PU 10 Lunge To Instep WOD: Partner Chipper: (30min cut) 200 Double Unders 100 Air Squats 80 DB OH Lunge (each arm) (40/25) 60 DB Snatch (each arm) 40 Burpees 20 DB OHSQ (each arm)

WARM-UP: :30 drills x 2 Jumping jacks Air squats Seal jumps Inch worm + Push up Burpees SLSU Group stretch: 5 Part hip SKILL: 10 Min AMRAP: 8 Empty BB Thrusters 6 Single Legged Burpee over bar 200 M Run (Row due to weather) WOD: 15-12-9-6-3 (12:00) Ground to OH (115/75) Weighted V-ups w/medball (14/10)

WARM-UP: PVC Warm Up Burgner warm up SKILL: Snatch: (12min) Build to a heavy set: 3 x Hip Snatch WOD: Kettlebell WOD: (15min cut) 40 KBS (24/16kg) 30 Goblet Squats 20 DB Russ SU (40/25) 30 KBS 20 Gob Sq 15 DB Russ SU 20 KBS 10 Gob Sq 10 DB Russ Su

WARM-UP: PVC Warm Up Quick Plyos SKILL: 3 Rds: 400 M Run 25 Sit Ups WOD: 10 Min AMRAP: 10 OHSQ (115/75) 10 Power Clean 200 M Run Immediately into 10min Find 1 rep max FSQT from the ground

We are closed to spend the Easter holiday with family and friends. Enjoy your day off and get ready to hit the ground running tomorrow!!

We will run a big 16.5 session after classes today. From 10 am till the last heat, we will be cheering those participating in the open! Hope to see you supporting your community! #teamwork #dreamwork WE WILL BE CLOSED TOMORROW (March 27) FOR THE EASTER HOLIDAY. WARM-UP: 20 Hollow body rocks 20 Superman lifts 15

WARM-UP: 200m Run Plyos 2 x 15 Banded Monster walks (left and Right) 2 x 5 Banded Squat (:02 down, :02 hold, :02 up) WOD: CrossFit Open WOD 16.5 (The finale!!) 21-18-15-12-9-6-3: Thrusters Burpees

WARM-UP: 2x’s: 250m Row Bear crawl 10 Drop squats 10 Push ups 10 SL sit ups SKILL: 3 sets of: 15 Ring Rows 30 Shoulder Taps 30 Banded Pull Aparts (1:00 rest) WOD: For Time: (18:00) 1000m row (5:00 cut) 50 DB Hang Power Clean (40/25) 30 Plate Burpees 10 HSPU

WARM-UP: 200m Run 2 x’s Light KB warm-up: 10 Russian KBS 10 American KBS 10 Goblet squats 10 KB PP (5L/5R) SKILL: Every 2:00 for 10:00 mins 5 FSQ @ 65% of 1 Rep (185/125 is a good point of reference) WOD: HERO WOD “Jack” With a partner: 20 min AMRAP: 10 Push press (115/75)

WARM-UP: 6 Inchworms to dive bomber 8 Lunge to instep 6 Burpees 1 Set of Fence drills 6 Jumping squats 8 Pull ups 6 Push ups SKILL: For time: 800m Run 100 DUs 25 Bike calories WOD: For time: (10:00) 3 Power cleans (205/125) 15 BOB 9 Power cleans 9 BOB 15 Power cleans 3