The WOD's

WOD: Friday

WODs March 16, 2017

A. Back Squat 10-8-6-4-2

B. For time:
50 DB Snatch
100 Sit-ups
50 DB Snatch

WOD: Thursday

WODs March 15, 2017

Ten rounds for time:
5 Strict Pull-up
Run 100m
35 Double-unders
Run 100m
Rest 30 sec.

WOD: Wednesday

WODs March 14, 2017

*Once again, thanks to Grant for the awesome photography!!!

In 15 min:
Row 50 cal.
1 Handstand Push-up/Push-up
2 Deadlift 80/55kg
2 HSPU
4 Deadlift
3 HSPU
6 Deadlift
4 HSPU
8 Deadlift
5 HSPU
10 Deadlift
Etc.

WOD: Tuesday

WODs March 13, 2017

A. Three rounds for time of:
30 Ball Slam 12/9kg
Run 400m (with slam ball)

B. Stretch/mobility circuit.

WOD: Monday

WODs March 12, 2017

17.3 Rx’d (please refer to the CrossFit Games website for workout variations)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

WOD: Saturday

WODs March 10, 2017

17.3 Rx’d (please refer to the CrossFit Games website for workout variations)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

WOD: Friday

WODs March 9, 2017

A. Front Squat 5-5-5-5

B. Three rounds for time of:
30 Kettlebell Swings
30 Alternating Lunges (with KB)

WOD: Thursday

WODs March 8, 2017

For time:
Run 1200m
50 Burpees (6″ jump)
50 Toes to Kettlebell
50 Burpees
Run 1200m

WOD: Wednesday

WODs March 7, 2017

For time:
50 Calorie Row
50 Wall Ball 9/6kg
50 Power Snatch 35/25kg
50 Overhead Squats 35/25kg

WOD: Tuesday

WODs March 6, 2017

Once again well done and thank you for all of your efforts in this weeks Open workout. Another great week of team spirit and awesome efforts! Don’t forget to log your scores please.

A. In 12 minutes:
25 Push-ups
100 Double-unders
20 Push-ups
80 Double-unders
15 Push-ups
60 Double-unders
10 Push-ups
40 Double-unders
5 Push-ups
Max rep Double-unders
*Push-up: Feet elevated on 20kg plate.

B. Stretch/Mobility Circuit