WOD

Saturday, April 1st

March 31, 2017

Hours:
1st Class: 7am
Last Class: 12pm

5 Rounds
:30 Work/ :30 Rest
Min 1: Wall Ball (20/14)
Min 2: Burpee
Min 3: KBS (53/35)
Min 4: Box Jumps (24/20)
Min 5: Sit-ups

Partners alternate work/rest every 30sec


Friday, March 31st

March 30, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

20mins build to a heavy single
Squat Snatch

“Fitness”
12AMRAP
15 Power Snatch (75/55)
15 TTB

“Competition”
12AMRAP
15 Power Snatch (75/55)
15 TTB
15 Power Snatch (95/65)
15 TTB
15 Power Snatch (115/75)
15 TTB
15 Power Snatch (135/95)
15 TTB
Max Power Snatch (155/105)


Thursday, March 30th

March 29, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Partner WOD

2000m Row
then
100 Pull-ups
100 Push Press (95/65)
100 Front Squats (95/65)
then
2000m Row

Partner will alternate work/rest at will
The Pull-ups, Push Press & Front Squats maybe divided and rearranged in any way.


Wednesday, March 29th

March 28, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Bench Press
5-5-5-3-3-3 (building)

Deadlift
5-5-5-3-3-3 (building)

5AMRAP
5 Deadlifts (225/155)
10 HR Push-ups


Tuesday, March 28th

March 27, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

9EMOM
Min 1: :40 Tempo Ring Dips (3,3,X,3) (scale = support on rings)
Min 2: :40 Pike to Hollow Body
Min 3: 10 or :40 Alternating Pistols

4 Rounds

(:30 work/ :30 rest)
Min 1: Cal Row
Min 2: Box Jumps (24/20)
Min 3: Alternating DB Snatch (50/35)
Min 4: Wall Balls


Monday, March 27th

March 26, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

**Reminder** Submit your 17.5 score at games.crossfit.com

OH Squats
5-5-3-3-1-1-1

21-15-9
OH Squat (95/65)
Pull-ups
Burpee Bar Hops


Saturday, March 25th

March 24, 2017

Hours:
First Class – 7am
Last Class – 12pm
 
For Time
 
“Diane”
21-15-9
Deadlifts (225/155)
HSPUs
 
then
 
“Grace”
30 C&J (135/95)
 
then
 
“Rowing Kelly”
5 Rounds
500m Row
30 Box Jumps (24/20)
30 Wall Balls (20/14)
 
Partners will alternate work/rest at will.
Workouts and movements must be done in order.


Friday, March 24th

March 23, 2017

The Last Open WOD for the season!!!

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

“Friday Night Lights” will start at 5:30! Be sure to get to the gym early to sign-up and warm-up for your heat!!

Open WOD 17.5

For Time

10 Rounds

9 Thrusters (95/65)(65/45)

35 DU’s (single unders)

40min time cap


Thursday, March 23rd

March 22, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

8EMOM
1 Power Snatch

Rest 2mins

8EMOM
1 Power Clean

15EMOM
Min 1: :30 Row
Min 2: 5 Thrusters (95/65)
Min 3: :30 DU’s


Wednesday, March 22nd

March 21, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Partner WOD

25AMRAP
10 Alternating DB Snatch (50/35)
10 Burpees
10 TTB

Partners will alternating work/rest after each movement
Ex. P1 10 DBSn, P2 10 Burpees, P1 10 TTB, P2, 10 DBSn, P1 10 Burpees….


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