Saturday, March 10, 2018

WOD:

Teams of 3 – for time

Only 1 team member working at a time except for Run, Row & Ride

  • 1000 m. Row – 800 m. Run – 40/30 calorie AB
  • 45(15) Pull-ups
  • 45(15) Squat Snatch 75/53
  • 1000 m. Row – 800 m. Run – 40/30 calorie AB
  • 45(15) T2B
  • 45(15) Front Squat 95/63
  • 1000 m. Row – 800 m. Run – 40/30 calorie AB
  • 45(15) Slam Balls
  • 45(15) Squat Cleans 135/93
  • 150(50) DU’s

 

Gym Schedule

Monday through Friday

  • 6am CrossFit Class
  • 12:15pm CrossFit Class
  • 4pm CrossFit Class
  • 5pm CrossFit Class
  • 6pm CrossFit Class

Saturday

  • 9am Open Gym
  • 10am CrossFit Class

Sunday

  • Closed

Friday, March 9, 2018

WOD:

Open 18.3

2 rounds for time

RX+

  • 100 DU’s
  • 20 Overhead Squats 115/80
  • 100 DU’s
  • 12 Ring MU’s
  • 100 DU’s
  • 20 Dumbbell Snatches 50/35
  • 100 DU’s
  • 12 Bar MU’s

RX

  • 50 DU’s
  • 20 Overhead Squats 115/80
  • 50 DU’s
  • 12 Ring PU’s
  • 12 Ring Dips
  • 50 DU’s
  • 20 Dumbbell Snatches 50/35
  • 50 DU’s
  • 12 Bar PU’s
  • 12 Bar Dips

Fitness

  • 100 SU’s
  • 20 Front Squats 75/63
  • 100 SU’s
  • 12 Jumping PU’s
  • 12 Bench Dips
  • 100 SU’s
  • 20 Dumbbell Snatches 25/15
  • 100 SU’s
  • 12 Jumping PU’s
  • 12 Bench Dips