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Training for Wednesday, April 1st – April Fools!!!!

Group Circle   Warm Up 3 Rounds for Quality 10 Box Jump Ups, Step Downs 200m Run 30 sec Plank Hold   Strength 15 minutes to complete RDL 5 *

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Training for Tuesday, March 31st

CFWS Group Circle Warm Up Strength 15 minutes to complete: Deadlift 5 x 5 (increase weight each set) Workout of the Day 15 Min AMRAP 12 GTOH (135/95) 12 T2B

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Training for Monday, March 30th

Group Circle Warm Up 3 Rounds: 3 Inchworm 9 Spiderman 15 Flutter Kicks 20 Mountain Climbers Strength 15 minutes to complete Back Squat 4 x 6 (same weight, go HEAVY)

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Training for Friday, March 27th

CFWS Open Workout 15.5!! It is the last one!! Group Circle Warm Up Rx/Masters 27-21-15-9 reps for time of: Row (for calories) Thrusters (95/65) Scaled 27-21-15-9 reps for time of:

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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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