Friday 3.17.2017 HAPPY ST. PATRICKS DAY GOING TO START ON THE HOUR FOR TIME SAKE! Be ready for whatever Dave Castro programs! The WOD is released Thursday night at 8:00PM on games.crossfit.com A reminder, we will have mobility and strategy on Friday for those who want to do 17.4 on
Thursday 3.16.2017 With a partner, complete as many rounds as possible in 18-minutes of: Partner 1 – Farmers Walk w/ 53/35’s -over boxes 20″ side -down and back 30-ft Partner 2 – Must Assault Bike in order for Athlete 1 to work -Must hold a 14/10-lbs medicine ball overhead while
Wednesday 3.15.2017 Every minute on the minute for 15-minutes: Back Squat 5-5-5-5-5 3-3-3-3-3 1-1-1-1-1
Tuesday 3.14.2017 Complete as many reps as possible in 5-minutes 10-calorie row 10-burpees-over-the-rower 1-minute rest Then, complete as many as possible in 5-minutes 10 box jumps 24/20 10 ring dips (Time Cap: 11-minutes)
Monday 3.13.2017 For Time: 25 Cleans 185/125 50 Push ups 100 Double Unders
Sunday 3.12.2017 Rest Day Closed
Friday 3.10.2017 Strategy: >Test of weightlifting and gymnastics! >Go fast early to be able to use time in later rounds for the heavier weights. >Singles are ABSOLUTELY recommended for the Squat Snatch! >Break up the Chest to Bar early to save your pulling strength from the start! Butterfly chest to
Thursday 3.9.2017 Complete as much work as possible in 16-minutes: Every minute on the minute Odd Minute – Candlestick 5-reps (aka – Reverse Burpee) Even Minute – Banded Run :20-seconds of work SCORE: Write something encouraging to everyone!
Wednesday 3.8.2017 Deadlift for load: #1: 5 reps @ 55% #2: 5 reps @ 56% #3: 5 reps @ 57% #4: 5 reps @ 58% #5: 5 reps @ 60% #6: 3 reps @ 61% #7: 3 reps @ 62% #8: 3 reps @ 63% #9: 3 reps @ 64%
Tuesday 3.7.2017 Complete as many rounds and reps as possible in 5-minutes of: 10-Thrusters, 115/75 25-calorie Row Rest 1-minute Then, Complete as many rounds and reps as possible in 5-minutes of: 10-Wall Balls, 20/14-lbs to 10’/9′ 25 Double Unders