Friday 3.30.18

WOD

3 Rounds: 5 Muscle Ups/Burpee C2B/Burpee Pull-ups 10 Power Snatches (115/80 or 40% 1RM Power Snatch) 20 Box Jump-Overs With the 2018 CrossFit Games Open behind us, some of us have our eyes on performing well in 2019. However, many of our goals have nothing to do with that and remain focused on overall health

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Thursday 3.29.18

WOD

AMRAP 20: 2 Rope Climbs 12 DB Strict Press (35/20) 50′ Walking Lunge While pull-ups are great for upper body strength development and have many other functional applications, if we ever found ourselves in a situation where we had to pull our bodyweight up to safety, it would be highly unlikely that we would have

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Wednesday 3.28.18

WOD

Teams of 3: AMRAP 25: 100 Cal Row 50 Power Cleans (95/65) 100 Cal Row 50 Power Cleans (115/75) 100 Cal Row 50 Power Cleans (135/95) 100 Cal Row Max Power Cleans (155/105) When the team workouts are well constructed the physiological effect is equal to the individual workouts, but the magic created by the

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Tuesdsay 3.27.18

WOD

Buy In: 50/35 Calorie Row 5 Rounds: 10 Burpees 10 Toes-to-Bar Buy Out: 50/35 Calorie Row The burpee arguably gets you the most bang for your buck in CrossFit. It requires no equipment, so whether you are on vacation or at home during a snow storm, the burpee is a great full body exercise that

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Monday 3.26.18

WOD

AMRAP 7: 40 Air Squats 25 Calorie Row 10 Push Press (135/95) Today’s workout is a nice alternative to “18.5” in that we are working within the same time frame and very similar movement patterns. The combination of air squat and push press allows us to go through squatting and pressing movements without overloading our

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Thursday 3.22.18

WOD

“Goat Day” EMOMx 20: Odd: Movement 1 Even: Movement 2 OR Row 9x 1:40 on, :20 off* Rest 2:00 after round 5 *This i s a preset WOD on the C2 Rower.  Choose “Select Workout” then “Custom List” then “v1:40/20r…9.”