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Training for Thursday, March 26th

CFWS Group Circle Warm Up Strength Snatch balance (into to the movement) then 4 x 2 as heavy as safely possible. Workout of the Day 4 rounds for time 6

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Training for Wednesday, March 25th

Group Circle Warm Up 3 Rounds 10 Flutter Kicks 15 Jumping Lunges 200m Run Strength 15 minutes to complete Front Squats – 10, 8, 6, 4, 2 Ascending weights!! Increase

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Training for Tuesday, March 24th

CFWS Group Circle Warm Up Strength 15 minutes to complete RDL: 5s x 3r @ 85% of max clean Workout of the Day 3 rounds for time: 10 Push Press

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Training for Monday, March 23rd

Group Circle Warm Up 6 min AMRAP 30 sec Plank Hold 10 Air Squats 5 Push Ups Strength 15 minutes to complete – Bench Press 6 x 2 Go HEAVY

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Training for Saturday, March 21st

“Kara’s Birthday WOD” 32 minute AMRAP 32 Thrusters (45/35) 32 ABMAT Sit Ups 32 Double Unders 32 Burpees 32 Lunge Steps with Bar (45/35) 32 Slamballs

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Training, Friday March 20th

It is time for 15.4!!! Looks like a great workout!!!! One more week left, so let’s have some fun!! Group Circle Warm Up Rx Complete as many rounds as possible

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Training for Thursday, March 19th

CFWS Group Circle Warm Up Strength 15 minutes to complete Back Squat (Get Heavy!!) 5 x 5 Workout of the Day 4 Rounds Of: 6 Power Snatches 12 Toes to

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Training for Wednesday, March 18th

POST GREEN BEER Workout!!! Group Circle Warm Up Row/Assault Bike 3 Rounds of 90 secs ON, 90 secs OFF! Get that heart rate moving and a shaking! Strength Sled Push

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Training for Tuesday, March 17th

HAPPY ST. PATTY’S DAY!!! WEAR GREEN!!! Group Circle Warm Up Skill: 15 minutes to work on one of the following Skills – Handstand Holds (kicking into the Handstand) – Strict

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Training for Monday, March 16th

Great job to everyone who participated in 15.3 on Friday! Definitely a leg burner!! I am so proud of everyone’s persistence and hard work! Group Circle Warm Up 3 Rounds

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