Workout: Wednesday 03/22/2017

Level 1

EMOM for 10 minutes
Odd minutes: 30 Double Unders
Even minutes: 8 Thrusters 75#/55#
– Rest 3 minutes –
EMOM for 10 minutes
Odd minutes: 8 Burpees
Even minutes: 5 Hang Power Snatches / 5 Overhead Squats 75#/55#
– Rest 3 minutes –
AMRAP in 5 minutes
Max distance on Rower
Post Rx or intervals completed and meters rowed.

Level 2

EMOM for 10 minutes
Odd minutes: 3 Front Squats *AHAP
Even minutes: 10 Weighted GHD Hip Extensions 25#/15#
– Rest 3 minutes –
EMOM for 10 minutes
Odd minutes: 15 Russian KB Swings 70#/53#
Even minutes: 10 Alternating Pistols
– Rest 3 minutes –
AMRAP in 5 minutes
10 Single Arm DB Push Press 50#/35#
10 Burpess
Post Rx or intervals completed and rep total.

CrossFit Old School

3 Rounds
25 Wall Ball 20#/14# 2 9′
15 Burpees
15 GHD Sit Ups
15 GHD Hip Extensions
15 Toes to Bar
400m Run
Post time.

Workout: Tuesday 03/21/2017

Level 1

20 Deadlifts 225#/155#
+
1000m Row
50 Russian KB Swings 53#/35#
50 Box Jumps 20″
50 Goblet Squats
1000m Row
+
20 Push Jerks 135#/95#
Post time.

Level 2

1 Mile Run
+
100 Double Unders w/ Zeus
30 Squat Clean Thrusters 115#/75#
75 Double Unders
20 Squat Clean Thrusters
50 Double Unders
10 Squat Clean Thrusters
Post time.

CrossFit Old School

4 Rounds
500m Row
10 Pull Ups
15 Push Ups
20 Squats
Post time.

Workout: Monday 03/20/3017

Congratulations to Briley and Lindsey for their efforts at this weekend’s NPC San Diego Physique/Bikini competition. You ladies look so awesome.

Level 1

800m Run
+
10 – 15 – 10 Reps of:
Hang Power Clean And Jerks 115#/75#
Pull Ups
Burpees
+
20 Back Squats 185#/125#
+
800m Run
Post time.

Level 2

50 Calorie Row
+
5 Rounds
1 Peg Board Climb
2 Rope Climbs
20 GHD Sit Ups
+
50 Calories on Airdyne
Post time.

CrossFit Old School

5 Rounds
10 DB Deadlifts 35#/25#
10 DB Hang Squat Cleans
10 DB Push Press
10 Box Jumps 20″
Post time.

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