Blog

March 24th WOD

3/24/2017
Basics
L1:A: Deadlift (3-3-3-2-2-2)
@20X1; build to a tough double; rest as needed
L1:B: Metcon (Time)
For time

21-15-9

Dl@52-59%
Wall balls 20/14

Rx+

Friday night lights :)
Level 1 Rx+
L1+: CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap
FRIDAY NIGHT LIGHTS!!!!
F3
F3:A1: Stork Deadlift (5x10)
@4010; no rest
F3:A2: Standing Db single arm alternating strict press (5x8-10)
@3010; all sets working
F3:B: Metcon (Distance)
7 min amrap For total m w/a partner

Ski for m

**switch often
F3 Advanced
3+:A1: 2 Handed kb RDL (5x10)
@3010; no rest
3+:A2: Metcon (No Measure)
45 sec hs hold; x5
rest 2 mins
F3+:B: Metcon (4 Rounds for time)
Row 250m; x4; rest 4 mins between sets; Max effort
Competitors
C: CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap
FRIDAY NIGHT LIGHTS!!!

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM