Month: March 2018

Group Warm up 

Group Mobility 

4 Rounds each for time: 

Bike 1 mile for time! Rest 5 minutes between each effort. 

Group Warm up 

Group Mobility 

Strength 

15 minutes to find a 5 rep max backsquat!

WOD ( Workout of the Day ) 

Teams of 2, row 2,500m ! At the start of 3..2..1.. go!! Partner 1 begins chipping away at the row, meanwhile parter 2 does a round of:  

5 Burpees + 10 kettlebell squat cleans + 15 Dips. 

*Every time you complete a round switch until the 2,500m is done. 

EXTRA: Written on the board. 

Group Warm up 

Group Mobility 

2 Rounds of: 400m run + 20 Push ups 

– Rest 2 minutes – 

3 Rounds of: 200m run + 15 Dumbbell deadlifts (50/35lb) + 15 Pull ups 

– Rest 2 minutes – 

4 Rounds of: 100m Farmers carry (50/35lb) + 15 Slam balls (40/20lb) + 15 Box jumps (24/20") 

Group Warm up 

Group Mobility 

Strength 

5×2 Backsquat @ 80-90% of Mondays load. Rest 2 minutes between sets, fast and snappy reps!

WOD ( Workout of the Day ) 

10 minute alternating EMOM 

1.) 15/12 Calorie assault bike 

2.) 15 sit ups 

RX+ 18/15 calorie bike + GHD sit ups. 

EXTRA: Written on the board. 

Group Warm up 

Group Mobility 

Skill – 15 minutes of Rowing technique + drills.

WOD ( Workout of the Day ) 

"The Ghost" 

6 rounds for total reps of: 

1 minute – Rowing (Calories) 

1 minute – Burpees 

1 minute – Double unders 

1 minute – Rest 

*Singles subtract half of your reps – from the jump rope portion only. 

EXTRA: 10 minute quad smash (5R/5L) 

Group Warm up 

Group Mobility 

Strength

5×5 Backquat @ 70-75% – rest 2:00 between sets. These should not feel like a 5 rep max every set..if they do please knock 10% off.

WOD ( Workout of the Day ) 

12 minute AMRAP 

20 Russian kettlebell swings 

20 Kettlebell shoulder to overhead (10R/10L) 

20 Shoulder touches (10R/10L) 

*If you have handstand walks perform a 50ft walk* 

20 Kettlebell box step ups (10R/10L) 

RX 53/35lb + Handstand walks. Lv2 35/20lb + shoulder touches. 

EXTRA: Written on the board. 

The workout will be written on the board – Subject to changed based of 18.5! 

Please join us for our last workout of the 2018 CrossFit open!! Doors will open at 4:30pm and the first heat will start at 5:20pm! 

Group Warm up 

Group Mobility – After class 

4 Rounds – Not for score. 

25/20 Calorie bike *Target time: 2 minutes. 

5 Calorie recovery bike *Target time: 30-45 seconds.

20/15 Calorie bike sprint *Target time: 1 minute. 

100m Jog *Target time: 1 – 1:30 minutes. 

-Rest 3:00- 

*The target times are pacing goals for each designated task. 

Group Warm up 

Group Mobility 

Strength – Superset both movements. 

1.) Bench press 5×3 – Rest 2 minutes. 

2.) Dips 5×5 *Weighted if possible – Rest 2 minutes. 

3 rounds for total reps: 

1:00 – Max effort wall ball shots 20/14lb

1:00 – Max effort Pull ups RX+ C2B 

1:00 – Max effort box jumps 24/20" 

1:00 – Max effort sled push 25' = 1 rep. 

1:00 – Max effort Russian Kettlebell swings 53/35lb RX+ 70/53lb

1:00 – REST