Wednesday - 130324

CrossFit WOD: Strength: E2MOM for 10min: Hang Squat Snatch + Overhead Squat (1+1) Metcon: 10 Rounds for time: Run 200m 5 Hang Squat Snatch (#43/30) 5 Toes-to-bar

Tuesday - 120324

CrossFit WOD: Strength: Strict Press 5-3-3-2-2-1-1 Metcon: AMRAP in 14min of: 7 KB Swings (#32/24) 7 Ring Dips 7 Burpees Endurance: 5 Rounds for time: Run 800m 30 Jump Squats 100 Double Unders 30 Knees-to-elbows

Monday - 110324

CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Squat (1+1+3) Metcon: 5 Rounds for time: 22 DB Situps (#22.5/15,x1) 12 DB Push-Press (#22.5/15,x1) 2 Rope Climbs Endurance: 6 Rounds for time: Run 400m 25

Sunday - 100324

CrossFit WOD: Strength: Weighted Pullups 5-5-5-5-5 Metcon: For time: Bike 30/24 Cal Then 7 Rounds of: 7 DB Power Cleans (#22.5/15,x2) 7 Toes-to-bar Then Bike 30/24 Cal

Saturday - 090324

CrossFit WOD: Metcon: CrossFit Open Workout 24.2: AMRAP in 20min of: 300m Row 10 Deadlifts 50 Double Unders *Rx: #83/56 *Scaled: #61/43

Friday - 080324

CrossFit WOD: Strength: Bulgarian Split Squat 15min build to a heavy set of 6 reps (3/3) Metcon: In Pairs: “Kelly” 5 Rounds for time: Run 400m 30 Box Jumps 30 Wallballs (#10/6) *Run together *For the wallballs and box jumps - One works, one holds in a Plank

Thursday - 070324

CrossFit WOD: Strength: Deadlift 16min build up to an RM2 Metcon: For time: Run 800m 50 V-Ups 40 C2B Pullups 30 Front Squats (#60/40) Endurance: AMRAP in 35min of: Row 500/400m 20 Russian KB Swings (#24/16) 20 Box Jump Overs 20 Knees-to-elbows

Wednesday - 060324

CrossFit WOD: Skill: 20min Handstands practice Metcon: AMRAP in 10min of: 2-4-6-8… +2 DB Hang Squat Cleans (#22.5/15,x2) HSPU

Tuesday - 050324

CrossFit WOD: Strength: Barbell Bent-Over Rows 5-5-5-5-5 Metcon: 6 Rounds for max reps: 2min work, 1min rest: 12 Air-Squats 8 Pushups 4 Hang Power Cleans (#70/45) Endurance: 3 Rounds for time: 75 Double Unders 50 KB SDHP (#16/12) 75 Double Unders 50 KB Box Step-ups (#16/12,x1)

Monday - 040324

CrossFit WOD: Strength: Overhead Lunges 4-4-4-4-4 *Rest 2:00 between sets Metcon: AMRAP in 20min of: 200m Farmer Carry (#22.5/15,x2) 20 Wallballs (#10/6) 20 Pullups Endurance: 7 Rounds for time: Bike 30/24 Cal 30 KB Swings (#16/12) 30 Situps Gymnastics: Skill: Butterfly Pull Up

Sunday - 030324

CrossFit WOD: Strength: E2.5MOM for 6 sets (15min): Hang Squat Clean + Front Squat (1+2) Metcon: For time: 40 S2OH (#43/30) 40 Box Jumps 60 Pushups 60 V-Ups

Saturday - 020324

CrossFit WOD: Metcon: CrossFit Open Workout 24.1: For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell

Friday - 010324

CrossFit WOD: Strength: Weighted Ring Dips 3-3-3-3-3-3 *Rest 2:00 Metcon: 5 Rounds for time: Run 400m 12 Thrusters (#43/30) Weightlifting: Part 1: 5 sets: 2 Muscle Snatch 1 High Hang squat Snatch 40-50% Part 2: Snatch Pull Below the knee snatch Squat Snatch 5 x 1+1+2

Thursday - 290224

CrossFit WOD: Strength: E3MOM for 15min: Back Squat 4-4-3-3-2 Metcon: 7 Rounds for time: 9 KB Swings (#24/16) 6 Goblet Jump Squats (#24/16) 3 Ring Muscle-ups Endurance: 4 Rounds for time: Run 1600-1200-800-400m 50 Plate Overhead Walking Lunges (#20/15)

Wednesday - 280224

CrossFit WOD: Strength: E2MOM for 14min: Power Snatch 2-2-2-1-1-1-1 Metcon: 3 Rounds for time: 16 DB Box Step-Overs (#22.5/15,x2) 25 Double Unders 16 HSPU 25 Double Unders

Tuesday - 270224

CrossFit WOD: Strength: Push-Press 5-5-5-3-3-3 Metcon: For time: 27-21-15-9-3 Hang Power Cleans (#43/30) Toes-to-bar Endurance: For time: 100 Wallballs (#10/6) 80 Plate G2OH (#20/15) 60 Burpee Box Jump Overs 80 V-Ups 100 Jumping Pullups