Monthly Archives: March 2016

THURSDAY 31 MARCH 2016

“BRING SALLY UP” (paused back squats) You will start the back squat at beginning of song squat Down on down cadence and Up on up cadence.  Song is 3 minutes 30 seconds for a total of 30 reps ROUND 1 … Continue reading

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WEDNESDAY 30 MARCH 2016

BUY IN or CASH OUT – 20 PULL UPS DEATH BY DEADLIFTS: Reps 1-5 30s intervals Reps 6-10 45s intervals Reps 11-15 1min intervals Reps 16-20 1:15 intervals Reps 20-25 1:30 intervals … and so on. DEADLIFT WEIGHT = YOUR BODYWEIGHT    

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TUESDAY 29 MARCH 2016

3 ROUNDS FOR MAX REPS 1 Minute Parallette Shoot Throughs 1 Minute Box Jumps 24/18″ 1 Minute Push Press 45/35lbs 1 Minute Walking Lunges 1 Minute Medicine Ball Situps 20/14lbs 1 Minute Rest

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MONDAY 28 MARCH 2016

FOR TIME: 21-15-9 KETTLEBELL SWINGS 53/35 BURPEES PUSH PRESS 95/65

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THURSDAY 24 MARCH 2016

FOR TIME: 21-15-9-3 THRUSTERS 95/65 BOX JUMPS 24/18

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TUESDAY 22 MARCH 2016

TIM VICKER’S BIRTHDAY WOD REQUEST!! MAX REPS: “Tabata” 1 round = 20 seconds of work // 10 seconds of rest 8 rounds Kettlebell Swings 8 rounds  53/35 Situps 8 rounds Push Ups 8 rounds Ball Slams 8 rounds 20/14 

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MONDAY 21 MARCH 2016

MODIFIED (SCALED VERSION) CROSSFIT OPEN WOD 16.4 13 MINUTE AS MANY ROUNDS AS POSSIBLE 55 DEADLIFTS 135/95 55 WALLBALLS 20/14 200M RUN 55 HAND RELEASE PUSH UPS *SCALED VERSION IS A 55 CALORIE ROW SO SUBING 200M RUN.  IF YOU … Continue reading

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