OPEN WOD 16.3
March 11, 2016
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WARM-UP: 3 Rounds of cindy 5 Pull ups 10 Push ups 15 Squats Group stretch SKILL: Build up, no maximal (10:00) Hang power clean + full power clean WOD: Open WOD 16.3
March 2016
March 2016
Press Complex
March 10, 2016
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WARM-UP: 250m Row 2x’s: 10 PVC thrusters 10 Push ups 10 Sit ups 10 Russian KBS 10 Lunges SKILL: Press complex- as heavy as possible in 10 minutes 3 Push press + 1 Push jerk WOD: (11:00) 3 rounds of 1:00 stations with a one minute rest between each round DB Overhead Plate Lunges (45/25)
Snatch Balance
March 9, 2016
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WARM-UP: 2x: 1 Set of fence drills 10 Baby Squats 10 Wall squats 10 Pull ups SKILL: Snatch Balances (15:00) Build to a heavy 5 rep WOD: 8 Minute AFAP C2C Run 2 Thrusters (95/65) 2 lateral burpees C2C Run 4 Thrusters 4 Lateral burpees C2C Run 6 Thrusters 6 lateral burpees C2C Run 8
Handstand Practice
March 8, 2016
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WARM-UP: 1 Shuttle Run 10 Wall Squats 20 Sit ups 20 Push ups 20 Pelvic tilts :30 Hollow hold :30 Arch hold SKILL: Handstand practice (10:00) Accumulate 4:00 of HS hold 100 Shoulder taps (handstand with stomach against the wall) 100ft handstand walking WOD: Partner 15 min AMRAP 4 Burpee box jump overs 8 DB
How To Snatch
March 7, 2016
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WARM-UP: 2x 200m Run 5 Inchworms + push up 10 Good mornings 10 Drop squats 5 Burpees SKILL: Max snatch (15:00) WOD: 15-12-9 (15:00) Hang Sqt Cleans (135/95) Burpees 50 Double unders
Buddy Up
March 6, 2016
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WARM-UP: 2 Shuttle runs 20 Squats 20 Sit ups 10 Burpees 10 Lunge to instep WOD: Partner wod: 400m Farmers carry (24/16) (200m per athlete) 150 Sit ups 100 Goblet squats 75 Toes through rings 50 Box jumps (24/20”) 25 Partner burpees 800m Run (switch every 200) CASH-OUT: max HS hold against wall (people may
Lets Play Gymnastics
March 5, 2016
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WARM-UP: 200m Row 10 PVC thrusters 5 Pull ups 200m Run 10 PVC thrusters 5 Pull ups 10 Wall walks to a handstand SKILL: Gymnastics 9 EMOM M1: 10-15 Pull ups M2: 5-7 HSPU M3: :30 hollow hold WOD: “DT” (15:00) 5 RFT 12 DL (155/105) 9 Hang PC 6 Push Jerk Cash out: 3
OPEN 16.2
March 4, 2016
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WARM-UP: Plyos 2 x 8 Hip above the knee WOD: CrossFit Open WOD 16.1 4:00 To Complete the following: 25 TTB 50 Double Unders 15 Squat Cleans (135/85) *if you complete under 4:00, add 4:00 to your workout and continue with: 25 TTB 50 DU 13 Squat Cleans (185/115) *if you complete under 4:00,
Annie And Then Some
March 3, 2016
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WARM-UP: 200m Run 2 Rounds: 20 Jumping Jacks 10 Squats 10 Spiderman crawls 1 Set of fence drills Group stretch WOD: “Annie” (10:00) 50-40-30-20-10 DU Sit-ups Rest 5:00 At the 15:00 mark (15:00 to complete) 100 KBS for time (24/16) *6 Burpees EMOM
All The Cardio
March 2, 2016
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WARM-UP: 3:00 Jump rope 3 Rounds of cindy: 5 pull ups 10 push ups 15 squats SKILL: Superset X 3: Banded GMs- 25 Monster walks: 20 Forward 20 Backward 10 Left 10 Right ————— Equals one set! WOD: (19:00) 5:00 to complete: 250m Row ME Air squats Rest 2:00 5:00 to complete: 400 m Run
