Workout of the Day

#175 Wednesday 3.15.2015

A. 1 Clean and Jerk every :30 seconds for 10 Minutes B. 10 Minute AMRAP Ascending Ladder 3,6,9,12 etc Thrusters @ 95 / 65 KB Swings @ 53 / 35 *Bonus 3×20 – Back Extension 3×15 – GHD Sit Ups 3×10 – Hip Extension

#174 Tuesday 4.14.2015

A. Snatches Hang Snatches EMOM 1-5 1 Minute Rest Low Hang Snatches EMOM 1-5 1 Minute Rest Snatches EMOM 1-5 B. 15 – 12 – 9 Front Squats @ 165 / 115 Burpees Over The Bar 2 Minute Rest 15 – 12 – 9 Power Cleans @ 165 / 115 Wallball 20/14      …

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#173 Monday 4.13.15

A. Backsquat 5×7 @ 75% B. 12 Minute AMRAP 1000M Row – (Buy In) 20 Deadlifts @ 275 / 185 15 HRPU 10 T2B *Bonus Work 5×5 Pendlay Rows 5×5 Bench Press @ Body Weight    

#172 Sunday Funday 4.12.2015

Partner WOD’s A. 3 Minute AMRAP Max Effort Burpee Wallball 20/14 B. 12 Minutes to Find a 2RM Jerk (1 barbell) C. 20 Minute AMRAP (Partner WOD) 400M Run (Must run the 400m together) Max Effort Pull Ups (Partner must be planking for the pull ups to count, then switch)

#171 Saturday 4.11.2015

A. 3 Minute AMRAP 10 Thrusters @ 45/33 20 Double Unders B. 13 minutes to work up to a heavy clean complex Power Clean + Hang Squat Clean + High Hang Squat Clean C. 14 Minute AMRAP 10 T2B 15 Power Cleans @ 155 / 105 20 Burpees

#170 Friday 4.9.2015

A. 5×5 Deadlifts B. Running Clock 0-5 Minutes 5 Push Press  115/75 – 75 / 45 15 Boxjumps 20” 5-6 Rest 6-7 Max Effort Double Unders / Single Unders 7-10 Rest 10 – Finish – 50 Wallball @ 20/14

#169 Thursday 4.9.2015

A. Backsquat 7×5 at 70 % of your 1RM (10 – 20 lbs heavier than Monday depending on your squat numbers) B. 16 Minute EMOM 1. 10 KB Swings @ 53/35 2. 12 Burpees 3. :30 Double Unders 4. :40 Hollow Hold *Bonus Work 3×15 GHD Sit Ups 3×15 GHD Hip Extension 5×5 Bench Press Body…

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#168 Wednesday 4.8.2015

A. 8×3 Clean and Jerk EMOM B. 6×4 C2B EMOM (work on being more efficient and technique. butterfly, kipping,) C. 8 Minute AMRAP Ascending Ladder 2,4,6,8,10,12 etc Clean and Jerk @ 135 / 95 Pull Ups

#167 Tuesday 4.7.2015

* Attention* There is no 6 pm CrossFit class today Tuesday, April 7, 2015. There is a 5 and a 7 pm. We have a group of Girl Scouts of the USA earning their Yoga Patch tonight! #CommunityFirst #ForgingEliteFriendShips.  A. 3 Minute AMRAP 15 Thrusters 45/33 15 Sit Ups B. 1 Snatch every :30 for…

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#166 Monday 4.6.2015

A. Backsquat 4×9 @ 65% of your 1RM B. 5 Rounds: 2 Minute Per Rounds 1:1 Rest 250 m row 10 T2B 10 Push ups 10 Airsquats Max Effort Cleans @ 135/95 (Cleans is your score) *Bonus* 3×15 GHD Sit Ups 3×10 Back Extensions 3x 5 Hip Extensions

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