CROSSFIT

Monday 3/15

“CONDITIONING”

For Time:
50-40-30-20-10
Row Calorie
Wall Ball

Time Cap: 20:00

Gold: 20/14
Silver: 14/12
Bronze: 12/10

Tuesday 3/16

“STRENGTH”

Every 1:30 for 12 mins, alternating between:
2 Overhead Squats, pick load
8 RDL, pick load

“CONDITIONING”

Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Cap 20:00

Wednesday 3/17

“CONDITIONING”

Teams of 2 – Trade movements

For time:
5 Rounds:
10/7 Assault Bike Calories
10 Hang Power Cleans, 95/65 lbs
30 Double Unders
— then —
4 Rounds:
10 Bar Facing Burpees
10 Hang Squat Cleans, 95/65 lbs
40 Double Unders
— then —
3 Rounds:
10/7 Assault Bike Calories
10 Hang Squat Clean Thrusters, 95/65 lbs
50 Double Unders

Thursday 3/18

5 rounds for quality of:
5 Ring Swings
5 Strict Toes-to-bars
10 Box Jump Overs

“CONDITIONING”

Every 1 min for 15 mins, alternating between:
15 Push Press, 75/55 lbs
15 Sumo Deadlift High-pulls, 75/55 lbs
15 Overhead Squats, 75/55 lbs
20/15 Row Calories
Rest 1 min

Friday 3/19

Open WOD 21.2

BOOTCAMP

Monday 3/15

“CONDITIONING”

AMRAP 5 minutes
Max Calorie Bike

REST 2:00

AMRAP 5 minutes:
12 Kettlebell Swings
6 Burpee Box Jump Overs

REST 2:00

AMRAP 5 minutes
Max Calorie Bike

REST 2:00

AMRAP 5 minutes
12 Goblet Squats
6/6 Single Arm KB Press

Tuesday 3/16

AMRAP 25 minutes:
Buy-In: 1500/1000m Row
5 Rounds:
15 DB Hang Squat Clean Thrusters
30 Abmat Sit-ups
60 Single Unders
– with time remaining:
Max Meter Row

Wednesday 3/17

EMOM 12 minutes:
1st MInute: 12 KB Sumo Deadlift High Pull
2nd Minute: 12 Alt. DB Box Step-up
3rd Minute: REST

REST 5:00

AMRAP 16 minutes:
Buy-In: 1200m Run
– with time remaining, AMRAP:
4 Push-ups
8 Box Jumps
12 Russian KBS

Thursday 3/18

Every 3:00 x 4 Sets:
12 Seated DB Shoulder Presses
12 Seated Plate Lateral Raises
15 Goblet Squats @ 10X0

REST 5:00

Death by Calorie Bike
-Start at minute 3

With time remaining in class:
3 Sets:
15 Glute Bridges
15 Med Ball Sit-ups

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WODS 3/15

CROSSFIT Monday 3/15 “CONDITIONING” For Time: 50-40-30-20-10 Row Calorie Wall Ball Time Cap: 20:00 Gold: 20/14 Silver: 14/12 Bronze: 12/10

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