March 9, 2018

Endurance:

5x1 min max cal bike,

400m sprint

(rest 2 min between)

Main WOD:

18.3 CrossFit Open Workout

TBA

March 8, 2018

Endurance:

Find 20 RM back squat,

30-20-10 burpee box jump over,

DB hang squat cleans 50/35

Main WOD:

EMOM 15:

1) 2 snatch plus 2 OHS

2)8 T2B 

3)100m sprint

March 7, 2018

Endurance:

0-10 min: 'annie',

11-20 min: max rounds 'Cindy',

21-30 Min: AMRAP:

100Ft farmers carry

200m sprint

Main WOD:

27-21-18-15 For time:

push jerk,

box jumps

(between rounds 2 rope climbs)

March 6, 2018

Endurance:

For time:

100 wall balls (30/20)

every minute do 5 burpees

Main WOD:

10 Min EMOM:

5 back squats 225/155

5 burpees

March 5, 2018

Endurance:

5x 500m sprint

Main WOD:

18min cap. 

1000m row,

50 pull ups,

10 squat cleans (205/135), 

100 wall balls,

800m run

March 2, 2018

ENDURANCE:
3 sets: 
3 min Row max Calories
*higher Damper than normal

MAIN WOD:
18.2 CrossFit Open Workout 

TBA

March 1, 2018

ENDURANCE:
20 Min AMRAP: 
1000m row
25 cal bike
25 burpees to a target

MAIN WOD:
EMOM 16 Min: 
1) 4 DL at 75% 
2) 50Ft sled pull (heavy)

February 28, 2018

ENDURANCE:
With a Partner: 
100 KBS, 
100 front squats, 
100 push ups, 
1 mile run (both run mile)

MAIN WOD:
With a partner: 
Field WOD 20 min AMRAP 
1) 100m sled pull 
2) max DB thrusters

February 27, 2018

ENDURANCE:
3 rounds for time: 
25 burpee box jump overs 
25 DB thrusters
25 push ups
200m sprint

MAIN WOD:
Strength:
6x3 Strict press 
3x6 bulgarian split squat/leg

WOD:
21-15-9 for time: 
cal bike
burpee box jump
c2b

February 26, 2018

Endurance:

5K Run For Time

Main WOD:

For Time

800m Run,

30 Sand Bag Front Squats,

400m Run,

15 Sand Bag Front Squats

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