Mar 12 – 18

Sat Mar 12

With a partner
40 Min Cap
60 Burpee Over KB (RX+ Over Dball) 
120 KB Swings 70/53 (RX+ 100/70# Dball Cleans)
120 Cal Row (Some groups will start on ski/bike)
120 TTB / GHD
120 Cal Ski/Bike (If you started on ski/bike row this time)
120 KB Step Back Lunge (RX+ DBall Hold)
60 Burpee Over KB


Sun Mar 13

50 Wall Ball
25 Power Clean 135/95
40 Wall Ball
20 Push Press
30 Wall Ball
15 Snatch
20 Wall Ball
10 Thrusters
10 Wall Ball
5 Cluster


Monday Mar 14

1 Set of 5 (each leg) Step Back Lunges with bar overhead
1 Set of 5 (each leg) Step Back Lunges with bar in front rack
1 Set of 5 (each leg) Step Back Lunges with bar on back
2 Sets of 5 (each leg) Split Squat with bar on back

(try to build in weight each of the 5 sets)


12 Min AMRAP

12 DB Snatches
12 TTB
12 Goblet Squats
12 HandStand Push Up


Tuesday Mar 15

“CrossFit Total”
Three attempts of each lift:

• Back squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

Your score is the total of your best successful lifts.

This will take the whole class time today and maybe more.
Don’t rush your lifts and record your #s in SugarWOD


Wednesday Mar 16

Every 3 mins for 30 mins do: 
24 Double Unders 
8 Overhead Squats 115/80
3 Rope Climbs / Bar Muscle Ups / Strict Pulls Up & Dips

Thursday Mar 17

8 Min EMOM
1 Snatch w/ a 2 Sec Pause at the knee
4 Min EMOM
Snatch High Pull
1 Snatch



21-15-9 reps for time of:
Power Cleans 135/95
Ring dips

Friday Mar 18

“Air Force”

For time:
Four burpees at the beginning of every minute before moving on to the barbell work.
• 20 Thrusters 95/65
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats

You are allowed to move to the next barbell skill once you’ve completed all 20 reps but you might not want to.

20 Min After the start of “Air Force”
Double Unders
Ab Mat Sit Ups


APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

APR 13 – 19

Saturday For Time (CAP 35:00)w/ a partner… Buy-in: 1000m Run (together)30 Hang Clean @135/9530 SYNC Burpee Over Bar30 Hang Clean @155/10530 SYNC Burpee Over Bar30

APR 6 – 12

Saturday 6 Rounds For Time (CAP 40:00)w/ a partner…10 Alt. DB Devil Press @50/3515 KB SDHP @70/5320 Push Up400m Run (Together)*You need to alternate the


Talk with a coach about your goals, get the plan to achieve them.


Take the first step towards getting the results you want!
  • This field is for validation purposes and should be left unchanged.