March 2017

March 13 – March 18, 2017

Monday: WOD: Strength: Deadlifts: 5×5 WOD: 8 Burpees 8 Pullups 100m Run 7R4T Tuesday: WOD: 12 DB Snatches; 24 Weighted Lunge 48 Double Unders: 1 Rope Climb 20 min AMRAP Wednesday: WOD: Strength: Shoulder Press 5×5 WOD: 3 Thrusters 3 Burpee over bar EMOM for 10 Rounds then add 1 rep each minute Thursday: WOD:

March 13 – March 18, 2017 Read More »

March 6 – March 11, 2017

Monday: WOD: “MOCROSSFIT” 250m Row 10 Push Press (115/75) 10 BackSquats (115/75) 200m Run 20 Situps 10 Hang Cleans (115/75) 3R4T Tuesday: WOD: Odd Couple: Deadlift and Plate Lunges WOD : 1 min of HSPU 1 min of Pullups 6min AMRAP Wednesday: WOD: “GROWING PAINS” 10 Double unders EMOM/7 min 2 KBS : 2 THRUSTERS

March 6 – March 11, 2017 Read More »