A) CF S-WOD

B) CF Metcon

C) Mobility / Recovery (take 10-15min to mobilize your shoulders, and hamstrings)

Skill: Deadlift

Every :90 sec for 9 min (6 rounds)

6 reps @ 65-70%

WOD: 1 Round every 3 min for 15 min (5 rounds)

15/12 Calories on Bike or Rower

12 Hand release pushups (sub – pushups off a box)

Strength: Front Squat E2MOM 10 min

4-5 reps @ 70-75% + 5 lbs (check March 14th weight)

(Do 5 reps on the last round)

 

WOD: Team Event 4 2013

30 Wall Balls 20/14

A) Find a heavy Front squat single

B) CF Metcon

C) 3 sets max reps strict pull ups, 3 sets max strict chin ups

Congratulations to our March Athletes of the Month!

Michael A.

Teams of 2

AMRAP 20

60 Bar Facing Burpees

30 OH Squats 115/75

10 Ring Muscle-ups (C2B/ring dips  Pull Ups/stationary dips  Ring Rows/pushups)

Score: Total REPS

A) CF Metcon

B) RELAX, the open is over!

17.5

10 Rounds for time

9 thrusters

35 single unders

Workout of the day - March 23rd, 2017

Warm Up:
2 Rounds

Turf Run

:30 squats, :30 rest

:30 sit ups, :30 rest

:30 jump rope, :30 rest


Skill:
Kettlebell Deadlifts

WOD:

WOD: 17.5

10 rounds for time

9 thrusters 95/65 (65/45)

35 double unders (sub --> singles)

40 min time cap

Score is time/reps