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

WARM-UP: 200m Run PVC warm-up: 10 Pass throughs 8 OHS 6 Snatch balances to 6″ squat SKILL: 10:00 to build up in weight 3 Touch and go power snatches WOD: 18:00 to complete 4 Rounds: 15 WBS (20/14) 15 Pull ups 7 FSQ (135/95) 1 Shuttle run 1:00 Rest between rounds

WARM-UP: 2 Rounds: 1 Shuttle run 10 Wall squats 8 Lunge to insteps 6 Push ups SKILL: “NANCY” (20:00) 5 Rounds 400m Run 15 OHS (95/65) WOD: 6 Min EMOM M1: Full sprint on bike M2: 10 Slamballs (30/20) M3: 5-10 Burpees ***SCORE- bike calories  

WARM-UP: 200m Run 1 Set of fence drills 5 Inchworms 10 Jumping squats for height 15 Ring rows 20 Pelvic Raises SKILL: 3 x 5 of Man Makers *increase weight each round if possible. Man-Maker: -right lunge -left lunge -push-up -right arm row -left arm row -squat clean thruster WOD: For Time: (20:00) 4 Power

WARM-UP: 2 Rounds 200 M Run 10 Lunge to instep 8 Burpees 6 Squats with plate out in front 4 HSPU (2 Wall walks) WOD: OPEN WOD 16.4 13 Minute AMRAP 55 DL (225/155) 55 WBS (20/14) 55 Calories on rower 55 Handstand push ups      

WARM-UP: PVC warm up -Pass through – Around the worlds – Good mornings 3 Rounds of Cindy 5 Pull ups (strict if possible) 10 Push ups 15 Squats SKILL: Power cleans (12:00) Working to a heavier sets of 5 touch and go power cleans, starting @ 50% of your Squat clean 1 rep WOD: For