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WOD Archive for March 2017

March 6, 2017

1. Warm-up
AMRAP 4:00
40 Wallballs 20/14lbs
15 Lateral Burpees over Rower
Row with remaining time

2. Lift
6×2 Snatch and Reset (Start around 85%)

3. Met-Con
4 Rounds:
20 Wallballs 20/14lbs
20 Dumbbell Push Press 50/35lbs or Barbell Push Press 95/65
20/12 Calories on Bike

 

CrossFit Lite

7 rounds of 

20 Wall Ball

20 Sit-ups

20 Step Back Lunges each leg

20 Burpees

20 Cal row

March 3, 2017

17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

 

CrossFit Lite Class

Same as regular class with a Bill Lord twist

March 2, 2017

1. Warm-up
3 Steady Rounds:
20 Empty Bar Overhead Squats
20 Calorie Row

2. Strength
EMOM 10:00
1 Squat Snatch @ 80%
Moving well is the top priority today. 

3. Met-Con
“Jackie”
For Time:
Row 1k
50 Thrusters 45/35lbs
30 Pull Ups

CrossFit Lite
2 rounds of 
Row 1k
50 Thrusters 45/35lbs
30 Pull Ups
800m run

March 1, 2017

Warm-up

2 rounds of 

10 Air Squats

10 Spidermans each leg

10 Scorpions

10 Step back lunges each leg with a twist

10 Leg Swings

 

Group 1

10:00 row @80% (focus on form)

 

Group 2

Odd Minutes - 15 Unbroken Wall Ball (rest remaining time)

Even Minutes - Plank (hands, elbow, elbow, both elbows, bird dog)

 

10:00 Coach Mobility 

 

CrossFit Lite

5 rounds of

 

Minute 1: ME Row

Rest :15

Minute 2: 15 Unbroken Wall Ball

Rest :15

Minute 3: Plank Variations

Rest :15

Minute 4: Wall Sit

Rest :15

Minute 5: ME Sit-ups

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