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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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Training for Friday, March 13th

CrossFit Open Workout 15.3 Let’s ROCK this one!! Go CFWS!!!! Rx 14 min AMRAP 7 Muscle Ups 50 Wallballs (20/14#) (10/9′) 100 Double Unders Scaled 14 min AMRAP 50 Wallballs

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Training for Thursday, March 12th

Group Circle Warm Up Strength Hang (squat) Snatch Technique work. Then 2 Hang Snatches EMOM for 7 min. Workout of the Day 3 Rounds for Time 20 OTB Burpees 15

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Training for Wednesday, March 11th

Group Circle Warm Up 3 Rounds (10 minutes) 10 Wallballs 10 V ups 10 Supermans Strength 20 minutes to complete: Deadlift 6 x2 GO HEAVY! Workout of the Day 5

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Training for Tuesday, March 10th

Group Circle Warm Up Strength 15 minutes to complete Front Squat 5 * 5 (Start @ 60% and build up) Workout of the Day 18 min AMRAP 25 Double Unders/75

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Training for Monday, March 9th

Group Circle Warm Up Small Block -then- Line Drills Strength – 20-25 minutes to complete Alternate between pull-ups and bench!! A) Strict Pull-Ups: 5 x 5 (seated band pull down

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Training for Friday, March 6th

It is week 2 of the 2015 Crossfit Open!!! Group Circle Warm Up Workout of the Day Rx’d Every 3 minutes for as long as possible complete: From 0:00-3:00 2

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Training for Thursday, March 5th

Group Circle Warm Up Strength Clean (full squat) – Perform 2 reps every minute on the minute for 8 minutes Technique work. Focusing on speed under the bar. Increase weight

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Training for Wednesday, March 4th

Group Circle Warm Up 3 Rounds 30 sec Hollow Hold 30 sec Rest 30 sec Squat Hold 30 sec Rest Strength 20 minutes to complete Bench Press: 6 x3 (warm

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Training for Tuesday, March 3rd

Group Circle Warm Up Strength 15 minutes to complete Back squat: 5 x3 start @ 70% and work up. Workout of the Day EMOM 15min Even: 15-25 KB Swings (53/35)

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