WOD Saturday March 23 2019

WOD Saturday March 23 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

20 Minute AMRAP of

(Teams of 2, one working and one resting)

200 Meter Run (team runs)

50 Wall Balls

50 Double Unders

200 Meter Run

40 Box Jumps

40 Toes to Bar

200 Meter Run

30 Pull Ups

30 Bar over Burpees

200 Meter Run

20 Power Cleans

20 Shoulder to Overhead

WOD Friday March 22 2019

WOD Friday March 22 2019

Office Yoga
12pm to 1245pm

Friday Night Lights
sign up for Heats begins at 5pm

CrossFit

A, Warm Up

B, Tabata

WOD Thursday March 21 2019

WOD Thursday March 21 2019

CrossFit

A, Warm Up

B, Tempo Pause Back Squats
5 sets of 3 reps every 2 minutes

C, 10 Minute AMRAP of
10 Barbell Push Press 95/65
30 Double Unders (90 singles)
10 KB Swings 53/35

WOD Wednesday March 20 2019

WOD Wednesday March 20 2019

Yoga Stretch
630pm to 730pm

CrossFit

A, Warm Up

B, 20 Minute EMOM of
1 - Wall Ball
2 - Row
3 - DB Snatch
4 - Plank

WOD Tuesday March 19 2019

WOD Tuesday March 19 2019

CrossFit

A, Warm Up

B, Barbell Primer

C, 7 Rounds of

5 Power Cleans

5 Bar over Burpees

5 Toes to Bar

WOD Monday March 18 2019

WOD Monday March 18 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Deadlift
5 sets of 3 reps every 90 seconds

C, 3 Rounds of
400 Meter Run
15 KB Swings 53/35
25 Box Jumps 24/20

WOD Saturday March 16 2019

WOD Saturday March 16 2019

Lift
7am to 830am

CrossFit
830am to 930am
3 Rounds of
(Teams of 2, one working and one resting, both run)
400 Meter Run
40 Box Jumps 24/20
30 Pull Ups
20 Thrusters 95/65

WOD Friday March 15 2019

WOD Friday March 15 2019

Ghana Make A Difference
Shoe drive ends Saturday. If you have a pair of shoes you are no using and can donate bring them in.

Office Yoga
12pm to 1245pm

Friday Night Lights
sign up for Heats begins at 5pm

CrossFit

A, Warm Up

B, Tabata

WOD Thursday March 14 2019

WOD Thursday March 14 2019

CrossFit

A, Warm Up

B, Tempo Back Squat
5 sets of 3 reps

C, 12 - 10 - 8 - 6 - 4 of
DB Burpee
DB Hang Clean Thruster 50/35
Chest to Bar Pull Up

WOD Wednesday March 13 2019

WOD Wednesday March 13 2019

Yoga Stretch
630pm to 730pm

CrossFit

A, Warm Up

B, Push Press + Push Jerk
(1 + 1) x 7 every 90 seconds

C, 10 Rounds
5 Push Press 95/65
7 Box Jumps 24/20

WOD Tuesday March 12 2019

WOD Tuesday March 12 2019

CrossFit

A, Warm Up

B, , 3 – 5 minute AMRAPs (with 3 minutes rest between amraps)
3 Power Cleans
6 Hand Release Push Ups
9 Air Squats (butt to ball)
AMRAP # 1 Barbell weight – 115/75 (approx.. 50% of Power Clean max)
AMRAP # 2 Barbell Weigh – 135/95 (approx. 57%)
AMRAP # 3 Barbell Weight – 155/105 (approx. 65%)

WOD Monday March 11 2019

WOD Monday March 11 2019

Office Stretch
12pm to 1245pm

CrossFit

A, Warm Up

B, Deadlift
5 sets of 3 reps every 90 seconds at 70%

C, 10 Minute AMRAP of
10 Burpee Box Jumps 24/20
10 Deadlifts 185/125

WOD Saturday March 9 2019

WOD Saturday March 9 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, 20 Minute AMRAP of
Teams of Two (one working and one resting)
60 Deadlifts 115/75

60 Knees to Elbows

60 Box Jumps 24/20

60 Pull Ups

60 KB Swings 53/35

60 Thrusters 95/65

60 Bar Over Burpees

60 Wall Balls

WOD Friday March 8 2019

WOD Friday March 8 2019

Office Yoga
12pm to 1245pm

Friday Night Lights
5pm sign up begins

CrossFit

A, Warm Up

B, Tabata

WOD Thursday March 7 2019

WOD Thursday March 7 2019

CrossFit

A, Warm Up

B, Power Clean Complex

C, EMOM x 16 (4 sets)
1 - 15/12 Calorie Row
2 - 5 Power Cleans
3 - 15 Wall Balls
4 - Rest (all rest together)

WOD Wednesday March 6 2019

WOD Wednesday March 6 2019

Yoga Stretch
630pm to 730pm

CrossFit

A, Warm Up

B, Tempo Back Squats
5 sets of 3 reps

C, 12 Minute AMRAP of
40 Double Unders (120 singles)
40 DB Single Arm Alternating Snatch (20 rt/lt - 50/35)
30 Box Jump Overs 24/20
30 Double Unders (90 singles)
20 DB Single Arm Hang Power Clean and Jerk (10 rt/lt)
20 Double Unders (60singels)
10 DB Devil Press
10 Double Unders (30 singles)

WOD Tuesday March 5 2019

WOD Tuesday March 5 2019

CrossFit

A, Warm Up

B, Push Press
3 reps every 90 seconds at 70%

C, 7 Rounds of
5 Bar over Burpees
7 Pull Ups
9 Push Press 95/65

WOD Monday March 4 2019

WOD Monday March 4 2019

Office Yoga
12pm to 1245pm

CrossFit
A, Warm Up

B, Deadlift
5 sets of 3 reps every 90 seconds

C, 15 Minute AMRAP of
400 Meter Run
50 Deadlifts 115.75
40 Box Jumps 24/20
30 KB Swings 53/35
20 Toes to Bar
10 Front Squats 115/75