Monday 3-6-17
Warmup
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
3 rounds
1 min per station
-back extensions
-handstand holds
-wallball shots
-row for calories
-deadlifts 135/95
-rest
Sunday 3-5-17
Open gym
2-3
Saturday 3-4-17
CrossFit games open WOD 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
…
Friday 3-3-17
Warmup
3 rounds
10 jumping jacks
10 burpees
10 alt walking lunges
2 min rest
WOD
3 rounds
25 toes-to-bars
50 double-unders
15 cleans 135/95
Thursday 3-217
400 m run
3 rounds
10 pull-ups
10 SDLHP 45/35
10 thrusters 45/35
2 min rest
WOD
Split jerk
1-1-1-1-1-1-1
Wednesday 3-1-17
Warmup
50 double unders
3 rounds
10 jumping jacks
10 push-ups
10 sit-ups
2 min rest
WOD
9-15-21
Row for calories
power snatches 115/80 lbs
Tuesday 2-28-17
Warmup
500 m row
3 rounds
10 deadlift 45/35
10 hang cleans 45/35
10 split jerk 45/35
2 min rest
Wod
“Helen”
3 rounds
400 m run
21 American KB swings 53/35
12 pull-ups
Monday 2-27-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 American KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Front squat 5-5-5-5-5 reps
Sunday 2-26-17
Open gym 2-3
Saturday 2-25-17
Workout 17.1For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35 lb …