Monday, March, 31, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:
- 4 x 30s/30s Row for Meters

Conditioning:

2014 CrossFit Open Workout 14.5 -

21/18/15/12/9/6/3-

- Thrusters (95/65)

- Bar Facing Burpees

Post results for each part of the workout to comments. 

Thursday, March 27, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Sprint Work:
8 x 50m

30s rest between each

Conditioning:

AMRAP in 15 Minutes of:

- 300m Run

- 1 Bear Complex (115/75)

Remember that a bear complex is 5 reps of power clean, front squat, push press, back squat, btn push press

Post workout results to comments.

Wednesday, March 26, 2014 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Handstand Holds

Strength:

- 10 Minute Ascending EMOM - Hang Power Snatch (115/75)

Conditioning:

8 Rounds Tabata for each of -
- Double Unders
- Med Ball Situps
- Lunges (jumping or walking)
- Row for Calories

Keep 1 running total for your score.

Post workout results to comments. 

Monday, March 24, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:
- 2 x 45s/30s Row for Meters

Strength:

- 3 x 10 per Arm 1-Armed KB Swing
Start light and work up to a heavyish weight

Conditioning:

- 800m Run
- 40 Squats
- 800m Run
- 40 Push-Ups
- 800m Run
- 40 Box Jumps 

Post results for each part of the workout to comments. 

Thursday, March 20, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:
3 x 10 1-Armed KB Swings Per Arm
Increase weight each set

Conditioning:

CrossFit's Filthy Fifty:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (53/35)
50 Walking Lunges
50 Knees to elbows
50 Push press, (45/35)
50 Good Mornings
50 Wall ball shots, (20/14) 
50 Burpees
50 Double unders

Post workout results to comments.

Tuesday, March 18, 2014 - Workout

There is no morning class today, but we are having 5:30 and 6:30 PM evening classes because all classes are cancelled tomorrow.

Warm-Up:
- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Handstand Holds

Strength:

- 10 Minute Ascending EMOM - Power Clean

Conditioning:

6 Rounds for Time -
12 Deadlift (155/105)
6 Front Squats (155/105)
24 Double Unders (75 Singles)
Every minute on the minute stop wherever you are and perform 3 Burpees

Post workout results to comments. 

Monday, March 17, 2014 - Workout

We will not have any classes on Wednesday. However, we will have 5:30 and 6:30 evening classes tomorrow night on Tuesday instead. 

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:
- 3 x 30s/30s Row

Strength:

- Week 3 - Back Squat

Conditioning:

4 Rounds for Time:
- 100m Sled Drag
- 8 Hang Power Clean & Jerk (135/95)
- 16 Walking Lunges

Post results for each part of the workout to comments. 

Thursday, March 13, 2014 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Sprint Work:

- 400m, rest 3 min

- 300m, rest 2 min

- 200m, rest 1 min

- 100m

Conditioning:

21 - 15 - 9 -

- Bench Press (135/95)

- 2 x Sit-Ups

Post workout results to comments. 

Wednesday, March 12, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Shoulder and Wrist Mobility

Strength:

- Week 2 - Back Squat

Conditioning:
2014 CrossFit Open Workout 14.1
AMRAP in 10 Minutes of:
- 30 Double Unders (100 Singles)
- 15 Power Snatches (75/55)

Note that Scott is doing Muscle Snatches at the beginning because he doesn't need to drop under the bar for that light of weight.

Post workout results to comments.

Monday, March 10, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Row 1000m

Strength:

- Week 3 - Power Clean

Conditioning:

EMOM for 10 Minutes -

- 5 Burpees

- 5 Hang Squat Cleans (135/95)

Post results for each part of the workout to comments. 

Thursday, March 6, 2014 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Sprint Work:

- 10 x 50m Run
Rest 30s between each run

Conditioning:

4 Rounds -
- 15 Pull-Ups
- 25 Deadlift (135/95)

Post workout results to comments. 

Wednesday, March 5, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Strength:

- Week 1 - Back Squat

Conditioning:
- 400m Run
- 20 2-for-1 Wall Ball Shots
- 20 Medball Sit-Ups
- 20 Medball Lunges
- 20 Medball Clean & Jerk
- 800m Run

Post workout results to comments.

Monday, March 3, 2013 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Row 500m

Strength:

- Week 2 - Power Clean

Conditioning:

- 25 Burpees
- 50 Box Jumps
- 25 Burpees
- 100 Double Unders (300 Singles)

Post results for each part of the workout to comments.